Monthly Archives: January 2019

Effective protein diet for 14 days

Protein diet has long been recognized as one of the most effective methods of losing weight, which allows you to quickly lose those extra pounds. However, this method of dealing with overweight is more suitable for women and men who are used to lead an active lifestyle, including with regular physical exertion. Also, best diet is sex. So, buy cheap viagra super active and start loose your weight right now!

Effective protein diet

In order not to harm your own body and successfully lose weight, you must adhere to the following rules, which provides a protein diet:

  • The maximum duration of the diet is two weeks.
  • Meals should always be at the same time.
  • On the day you need to drink at least 2 liters of water.

If the portion from the menu seems too large and difficult to handle, then it can be reduced.

Tea and coffee should be drunk without adding sugar.

It is possible during the protein diet to eat any kind of fish. Moreover, it can not only cook, but also fry.

Allowed and prohibited products

Protein diet involves limiting the amount of salt consumed, in addition, you should abandon such foods as:

  • All pastry and flour products, including bread.
  • Potatoes and other starchy vegetables.
  • Sweet fruits and berries.
  • Pasta and cereals.
  • Fatty meat and dairy products.
  • Drinks with added sugar.
  • Alcohol.

As you can see, there are not so many restrictions.

Much more of those products that during the protein diet can be eaten:

  • Poultry meat However, you can not eat all the birds in a row, but only a turkey and a chicken.
  • Meat of animals: veal, beef, rabbit. You can also eat beef liver.
  • All fish and seafood.
  • Two eggs per day, but no more.
  • Dairy products that have zero percent fat.
  • Low-calorie vegetables, their juices.
  • Garlic, onions, a wide variety of spices.
  • Sugar substitute with vegetable origin.

Calculate the metabolism

To protein diet for 14 days gave a positive result, you must correctly calculate your metabolism. Based on the figure, it will be possible to calculate the daily caloric content of the menu of a particular person. To do this, the result must be added 400-800 kcal, if a person is engaged in physical culture, and 200-300 kcal are added by people leading a sedentary and sedentary lifestyle.

To calculate the metabolism you need to know your weight. To begin with, your own body weight should be divided by 0.425. After that, the resulting figure is multiplied by 0.409, and then by 24. This will be your individual metabolic rate.

There is also an average formula for calculating:

  • For women, it looks like this: 0.9 * weight in kg * 24.
  • For men: 1.0 * body weight * 24.

There is also an opportunity to calculate the rate of its metabolism according to the Harris-Benedict formula:

  • For women: 655 + (weight * 9.6) + (1.8 / height in cm) – (4.7 * age).
  • For men: 66 + (weight * 13.7) + (5 * height in cm) – (6.8 * age).

Interesting recipes

Okroshka on kefir

For its preparation will require the following products:

  • Chicken meat or low-fat ham.
  • Two boiled eggs.
  • Radish – 4 pcs.
  • Cucumber – 1 pc.
  • Kefir with 0% fat – 0.25 l.
  • Mineral water – 1/2 cup.
  • Wine vinegar – a tablespoon.
  • Parsley and green onions.

To cook okroshka, you will need to grate radishes, and finely chop all other vegetables. Pour the mixture with kefir and mineral water, add wine vinegar.

Eggplant Beef

The following products are required for cooking:

  • A pound of beef fillet.
  • 0.3 kg of eggplant.
  • 0.4 kg tomatoes without peel.
  • Garlic clove, parsley.
  • 0.5 liters of water.

Eggplants arecut into rings and soaked in salted water for 15 minutes. Tomatoes are cut, laid out in a pan, sprinkled with chopped garlic and parsley on top. Bring water to a boil and boil eggplants in it for 30 minutes.

Half of the vegetables are laid out in a dish, covered with meat, sprinkled on top with the rest of the vegetables. In the oven, the dish is baked for a quarter of an hour.

Classic Greek Shrimp Salad

Products for its preparation:

  • 200 g shrimp.
  • Cherry tomatoes – 0.2 kg.
  • Lettuce – 0.15 kg.
  • One Bulgarian pepper.
  • Olives – 100 g
  • Lemon juice – 2 tsp.
  • Olive oil – 1 tbsp. l
  • Feta – 150 g.
  • Salt, basil, oregano to taste.

Shrimps are boiled and cooled. Lettuce leaves are washed and allowed to drain from them. Feta and Bulgarian pepper are cut into cubes, sliced  olives, and tomatoes in half. Spread leaves on the dish, then pepper and olives, followed by tomatoes and cheese. Decorate the salad with shrimps, sprinkle with olive oil, salt, add spices.

Pros and cons of a protein diet for 14 days

Advantages and disadvantages

The advantages of a protein diet are the following:

  • Slimming people for a long period of time after a meal will not experience feelings of hunger.
  • Diet allows you to quickly lose weight.

Cons of a protein diet:

  • Protein diet can not be called balanced.
  • Eat 6 times throughout the day can not every working person.
  • During a hunger strike, blood pressure surges are possible.
  • Diet must be combined with workouts in the gym. A person does not always have time for this.
  • You can repeat the diet no earlier than 30 days.
  • In the process of losing weight, the risk of exacerbation of chronic diseases is high.
  • During the diet, be sure to take vitamin and mineral complexes.

Diet to gain muscle mass for men

Exceptionally, with the help of training in the gym, gaining muscle mass will be quite difficult. To start the process in full force, you need to adhere to the program of nutrition with an emphasis on protein foods. Only in this way will it be possible to acquire a beautiful relief body consisting of muscles, and not of fat.

Diet to gain muscle mass

Consider the basic rules that every athlete who wants to increase musculature should follow:

Fractional power. The number of meals per day should be at least 5. If you eat less, but in large portions, the body will not have time to cope with the incoming amount of food. What he is unable to process is stored in fat.

Products must have a high calorie content. If the kalorazh is low, then the person will have to eat more food (by volume), which is fraught with overloading the digestive system. About 70% of all foods should have a high calorie content.

Fast carbohydrates and fats should be limited in the menu. Otherwise, not muscle mass will increase, but fatty layer. As for fast carbohydrates (sweet fruits, flour products, sweets), they are absorbed almost instantly, so the body begins to postpone them “in reserve”. For the same reason, you should abandon fatty foods. First of all it concerns sausage and bacon.

Compliance with a sports diet in combination with regular workouts will allow you to build muscle. Eating should be 2 hours before the start of the workout and one hour after it is completed.

Meals should be balanced:

  • 10-20% comes from polyunsaturated fatty acids, which are the only sources of fat for the body;
  • 50-60% are slow carbohydrates;
  • 30-35% should fall on proteins.

Be sure to drink plenty of water, at least 2.5 liters per day. Muscle strength with insufficient intake of water in the body is reduced by 20%, which contributes to the slow growth of muscle mass.

You can not train without interruption. Muscles grow precisely during the rest between workouts. Stretching and adding muscle mass occurs in a period of 3 to 7 days. At this time, the load must be interspersed with periods of rest. Naturally, we should not forget about the principles of sports nutrition. If a person has just started to train, then the time interval between classes should be 72 hours, and 36 hours are enough for professional athletes. Sleep per day should be at least 8 hours. If possible, you need to avoid stress, because of the emotional turmoil in the body increases the level of cortisol. This, in turn, contributes to the growth of body fat and muscle burning. If you do not withstand the necessary rest intervals, the muscles will be pumped up, and not added to the mass.

Carbohydrates are burned by workouts. If you consume 20% more calories per day, this will allow you to build muscle. In order not to lose the calories in fat, you should drink carbohydrate cocktails 2 hours before the sports activities. They are also taken 1.5 hours after training.

Cardiac loads are not prioritized. In a week, just one half-hour run. This will support the health of the cardiovascular system and increase stamina. If this condition is not met, the muscles begin to “burn.”

Training, which is aimed at gaining muscle mass, should last at least 50 minutes. Moreover, the number of repetitions of strength exercises is increased up to 12 times, and the number of approaches is gradually brought to five.

It should be borne in mind that the rejection of animal fats will reduce the level of testosterone in the blood. This negatively affects the formation of muscle mass, endurance at the same time decreases by 10%, and performance by 12%. Low testosterone helps to reduce the concentration of lactic acid during exercise, which leads to a failure in metabolic processes, increased cholesterol levels in the blood, etc. Therefore, a person must receive at least 80 g of triglycerides per day. Exceed the norm in 100 g does not recommend, otherwise they will begin to be deposited in the fat. Therefore, it is impossible to eat snacks, margarine, mayonnaise, chips, crackers, smoked products and spreads.

At least 2 times in 30 days your sports program needs to be modified. New exercises are introduced into the training, the number of repetitions increases or decreases, etc.

The simplest protein diet

A simple protein diet is a great way to solve many problems: lose weight, put a figure in order, gain muscle mass during training and finally start eating right. Moreover, a person does not have to apply special efforts, the main thing is to master several basic principles of this weight loss technique.

Principles of the simplest protein diet

When a person begins to sharply restrict carbohydrates and fats in his menu, focusing on protein foods, the body experiences stress. This condition provokes weight loss. After all, we are not able to draw from the protein products all the necessary energy, so we take it from the fat reserves, starting to quickly break them down.

Protein diets include the Dukan diet, the astronaut diet, the Kremlin diet. It should be understood that a simple protein diet does not copy them, but is an independent method of losing weight.

A simple protein diet aimed at burning fat. In this case, the muscle mass remains intact. At the very beginning of the diet, the weight will disappear due to the fact that excess fluid is excreted from the body.

In just 7 days a person can lose up to 7 kg of excess weight.

Allowed and prohibited products

Foods that can be eaten:

  • All types of meat, including kidneys, liver, tongue and other offal.
  • All types of birds and its giblets.
  • Fish: tuna, cod, pink salmon, salmon, flounder.

Eggs

  • Tofu and low-fat hard cheeses.
  • Seafood.
  • Yogurt and cottage cheese.
  • Products that should be excluded from the menu:
  • Bakery products and all baked goods.
  • Pasta.
  • Fruits.
  • Potatoes.
  • Fatty fish varieties.
  • Garnish.
  • Butter.
  • Semi-finished products.
  • Alcoholic drinks.

Simple protein diet menu options

Calorie daily ration should be calculated so that this figure does not exceed 1000 kcal. Products can be combined depending on their taste preferences. There are two options for a simple protein diet.

Hard diet option

The hard version of the protein diet is suitable for people with willpower, because the diet is based solely on protein foods. A sample menu might look like this:

Option number 1:

  • The first meal: low-fat cheese (slice) and tea.
  • Main meal: meatball soup (minced meat should be chicken), tea.
  • Last meal: low-fat dairy drink, salmon fillet in the oven (200 g).

Option number 2:

  • The first meal: low-fat cottage cheese, tea.
  • The second meal: beef steak with cheese, tea.
  • Last meal: shrimp (200 g) and kefir.

Option number 3:

  • First meal: 2 chicken eggs and coffee.
  • The second meal: the ventricles and chicken hearts, stewed in kefir (300 g), tea.
  • The last meal: kefir and boiled beef.

The second version of the diet

This version of a simple protein diet will be easier to follow. On a day, a person is allowed to eat not only protein foods, but also fruits, as well as vegetables. Moreover, the menu can be varied due to cereals. However, it should be noted that it will be possible to lose much less pounds than on the “hard” version of the diet.

Pros and cons of the most simple protein diet

Advantages and disadvantages

The advantages of a simple protein diet are the following:

At a time when a person will stick to this diet, he will not starve. Protein products allow you to saturate the body for a long time, which will allow you to endure “heavy” days.

During the process of losing weight allowed physical activity. You can play sports, go to workouts.

Bans in a simple protein diet quite a bit.

The diet can be made based on your own preferences.

Due to the fact that a simple protein diet allows you to accelerate the metabolism, those extra pounds will not return, even after its completion.

Diet can be used as an independent and auxiliary method of weight loss.

The weight will go away due to the fact that fat is burned, and not muscle mass.

However, a simple protein diet has certain disadvantages:

During the diet may cause headaches, increased irritability. A person can get tired faster.

The menu does not involve a huge variety.

During the diet may develop constipation.

Sometimes working people fail to find time to eat food often, in small portions.

Not excluded jumps in blood pressure.

During the diet, the body will receive less of some vitamins and minerals.

You can repeat the diet no sooner than after 14 days.

It is possible poisoning the body with ketone bodies, which are formed as a result of the breakdown of protein foods. If they accumulate in the body too much, it can even provoke infertility.

Cheese Diet

Cheese diet prefer to use for weight loss those people who are afraid of only the thought of feeling hungry. This method of weight loss is a kind of carbohydrate-free diet and is based on the observance of protein-fat balance with each meal. A special nutrition plan is designed for 10 days, during which it takes about 10 extra pounds. Due to the presence of cheese in the menu, the body carries a ban on the usual meat dishes without compromising health. The cheese diet has only one drawback – the lack of vegetables and fruits as sources of vitamins. For this reason, the diet can be used for a limited time.

Cheese Diet Benefits

This protein-free carbohydrate diet is as popular as the Kremlin. Conducting a cheese diet, unlike the Kremlin, does not require scoring, but it offers a more meager diet.

The unique composition makes the cheese an excellent dietary product. 100 g of this delicacy contains about 400-700 mg of mineral salts of phosphorus and calcium, maximum 50% fat (in dry matter) and about 30% protein, which serves as sources of essential amino acids – the main “building material” for the body’s cells. Cheese is one of the leading positions among the foods with the highest protein content. Sitting on a cheese diet can be no more than 10 days, a competent approach to the business allows even for such a short period of time to throw off 7-10 extra pounds.

The main advantage of the method is a feeling of fullness in the transition from the usual diet to the cheese diet. The advantages can also safely be counted as the ease of preparation of the meals on the menu. All products used are rich in protein and minerals, which are extremely in demand in the spring, when nails, hair and skin need to be replenished.

Contraindications to the cheese diet

Such a diet is prohibited for those people who have diseases of the digestive system. A weakened stomach can result in serious damage due to the abundance of protein and fermented milk products. In addition, the cheese diet excludes the use of fruits and vegetables – important sources of vitamins. For this reason, the transition to the diet table requires an additional intake of multivitamin preparations.

Cheese Diet Options

Wine-cheese diet is an aristocratic sample of the diet, which is also incredibly tasty. Anyway, more than ten days on this diet is not recommended to sit. Wine-cheese diet is an excellent option for holding fasting days, bringing a lot of positive emotions and giving a positive attitude. However, if you stick to the diet menu for a long time, you can cause irreparable harm to your health.

The classic version of the cheese diet involves 5-6-fold fractional meals. The maximum duration of the process of losing weight is ten days, during which a person daily follows the following menu:

  • At 8:00, the first breakfast consists of one cup of green tea or coffee without sugar.
  • At 10:00 a second breakfast consisting of one boiled egg.
  • At 12:00 a lunch consisting of 200 g of boiled lean meat, fish or poultry.
  • At 14:00 afternoon snack, consisting of 100 g of low-fat cheese (about 10-12%).
  • At 16:00 snack, consisting of 250 g of low-fat cottage cheese without adding sugar, cream or sour cream.
  • At 18:00 dinner, consisting of one cup of low-fat yogurt.

During the classic cheese diet you need to drink at least 1.5-2 liters of pure water per dy. If you decide to repeat the diet, it should be done no earlier than two months, so that the body has enough time to replenish the supply of vitamins and minerals.

Interesting Facts

For those who wish to lose weight in a short period of time, nutritionists recommend using the most simple diet. Scientists conducted an entertaining experiment in which 160 subjects were divided into several groups. All of these people were overweight. Each group of people was selected according to one of the types of diets. For the participants of the experiment, regular training sessions were held, through which they received detailed information on all the nuances of the selected weight loss systems. Simultaneously, intermediate results were recorded in each group.

After 365 days, the results of the research were announced: in each group, about 25% of the subjects were assigned to “foremost workers” who managed to lose more than 5% of their original weight. As the experiment showed, those people who strictly followed the diet achieved the most outstanding results. The rest of the subjects allowed themselves to relax occasionally and take liberties, so they were far behind and could not achieve the desired goal.