Protein fasting day is the best way.get rid of a couple of extra pounds. But their use is not only in weight loss, but also in improving the body. Even from the lessons of biology it is known that protein is a building material, without which the growth of muscles and bones is impossible.
Many may say that monodni are bad forhealth But this is not about fasting protein days. Since during their holding the splitting of adipose tissue, and not muscle. Unlike carbohydrate and fat fasting days, during which the muscles, and not the hated fats. Therefore, of all fasting days, protein days are safer and more beneficial than all. What could be a protein fasting day? Menus, nutritionists reviews and much more can be found in this article.
Rules for handling days
- Fasting days on proteins can be carried out once a week. Nutritionists do not recommend doing this more often, as the metabolism is disturbed and the probability of gaining even greater weight is high.
- On the day you need to drink 1.5-2 liters of pure water. Juices, tea and coffee are not included in this number, and their consumption is best reduced to a minimum.
- Physical activity during the discharge day is better to reduce. It is recommended to replace heavy workouts with a walk in the fresh air.
- The daily amount of food is divided into 5-6 parts.
- It is important to arrange meals every three hours.
- The last meal should be three to four hours before bedtime.
Varieties
У многих девушек и мужчин, при фразе "fasting days" there is an image of a lean and monotonous menu of the product they dislike. And also these days are associated with hard hunger strikes, when they are constantly tormented by hunger, dizzy and there is no desire to continue losing weight.
But all these thoughts come from a lack of information aboutprotein days. In fact, protein fasting days are not as painful as they might seem at first glance. Losing weight can choose any product in which the protein content is greater than other elements.
On fasting days, the diet mayplease any person. Every person in the world has a favorite protein product. Someone loves chicken, someone - fish or cottage cheese, squid, eggs, kefir, beef, pork, shrimp and many other things. You just need to know which high protein product is your favorite.
Of course, the most effective proteinfasting days are chicken, meat and cottage cheese. But if a person loves fish, then why not? Pollock, cod, pink salmon, mackerel or salmon - it does not matter. The main thing - there is one type of fish during the day.
Curd fasting day
When the phrase "curd fasting days" immediatelyIt seems to be lean and dry cottage cheese, which is impossible to eat. But this is not at all the case. A lover of spicy and salted can add parsley, dill, spring onions or garlic. And this is not to mention the other spices and seasonings. For example, such as curry, black pepper, turmeric and others.
Sweet tooth can add sweetener.And not only. There is a huge variety of sugar-free syrups. You can find them in health food stores or hypermarkets. Cherry, chocolate, coconut, strawberry and others will help brighten fasting protein days.
On cheese days, you can eat one kilogramcottage cheese. Be sure to drink a half to two liters of water per day. It is recommended to reduce salt intake. If unsalted cottage cheese seems too lean, you can add spices or fresh herbs.
Types of curd fasting days
In addition, fasting protein days on cottage cheesecan be combined with other products. The most popular option - cottage cheese and apple day. Apples contain a lot of fiber. She, getting into the stomach, provides a feeling of satiety for a long time. Iron, the content of which is famous for apples, speeds up metabolism, improves blood circulation and helps to lose weight. In a cottage cheese and apple day, it is recommended to eat 2-3 apples and 500 g of cottage cheese.
In curd fasting protein days menu options are very diverse. For example:
- Curd and meat day. Cottage cheese - 500 g and meat - 200-250 g.
- Cottage cheese and berry day. Cottage cheese - 600 g and one glass of berries.
- Curd milk day. Cottage cheese - 500 g and half a liter of milk or kefir.
- Curd and vegetable day.Cottage cheese - 500 grams and a kilogram of fresh raw vegetables. It is forbidden to use potatoes. You can mix cottage cheese, a small amount of kefir and fresh greens. Skip through a blender. Get a great dressing for vegetable salad.
On chicken
Fasting chicken protein days areA great option for lovers of hot dishes and meat. Chicken meat is included in the category of dietary products, as it is low-calorie and easily digestible by the body. For fasting days, it is recommended to choose chicken breast. There is less fat than chicken.
В куриный белковый разгрузочный день меню состоит just chicken. Chicken breast need to boil or simmer. So the meat will retain all the beneficial microelements. For the period of the unloading day will require 700 g of chicken meat. It is divided into six parts and consumed every three to four hours. Salt is not recommended, but when cooking you can add black pepper, garlic or turmeric. The latter spice is especially good at losing weight. It not only gives the dish a pleasant taste, but also speeds up the metabolism several times and helps the body get rid of excess water. You also need to drink 1.5-2 liters of pure non-carbonated water.
Chicken unloading can get rid of one or two kilograms of excess weight. A quick walk in the open air and a hot bath with sea salt before bedtime will help to improve the result.
On a protein shake
For weight loss, it is preferable to consumeprotein shakes factory production. They contain a huge amount of protein, namely 97 or 100%. This protein is already fermented and therefore absorbed much faster and better than that found in meat or chicken. Manufacturers add vitamins and minerals to the mixture, which are also essential for a healthy body and weight loss.
Protein mixture is diluted with boiled water orcold milk and whipped in a blender. The resulting cocktail is drunk three times a day at regular intervals of approximately three hours. For dinner, it is recommended to eat something light, such as unsweetened yogurt or vegetable salad.
Fasting day on a protein shake is veryeffective. During the day, you can get rid of two extra pounds. And also to fill the body with useful amino acids, without which muscle building will be impossible, with vitamins and minerals.
Protein-vegetable fasting day
Protein is a building material for the body. And vegetables are fiber, which improves digestion, cleanses the gastrointestinal tract and promotes the full absorption of protein.
In the protein-vegetable fasting day you caneat protein of any kind. For example, fish, meat, chicken or cottage cheese. Vegetables can also be any, but the potato is better to exclude. It is preferable to be raw, such as cucumbers, tomatoes, bell peppers, all kinds of cabbage, green salad and other fresh greens. But you can stew, for example, to make vegetable stew of zucchini, tomato, onion and carrot. Vegetables such as carrots or beets, it is better not to get carried away, because they have a lot of sugar. Add oil to salads or fry on it is strictly prohibited.
Recommended on this fasting dayconsume no more than 500 g of protein products and 1-1.5 kilograms of vegetables. The entire amount of food is divided into six receptions. Before bed, it is desirable to limit the vegetable salad.
Protein: how is it important for the body?
Protein is made up of amino acids, which is what they do.its so helpful. Scientists with the help of numerous studies have found that protein consists of 22 amino acids, of which 9 are not synthesized by the human body. That is, people can receive them only by consuming animal products. Amino acids bear their names: leucine, histidine, isoleucine, glycine, tyrosine, valen, lysine, methionine, phenylalanine.
The amount of protein needed per day fora person is determined by the formula: 1 gram of protein multiplied by 1 kilogram of a person’s body weight. That is, if a girl weighs 60 kg, then it turns out that she must consume 60 grams of pure protein per day. 100 grams of chicken breast contains 20 grams of protein. So, she needs to eat at least 300 grams of chicken breast per day.
Очень важно не только количество потребляемого protein, but also its ratio with other products, such as fats and carbohydrates. The ideal diet includes proteins, fats and carbohydrates in a 1: 1: 4 ratio.
Pros of protein products
- It is established that people who consume a lot of protein foods, metabolism is much faster than those who prefer carbohydrates.
- There is no feeling of hunger, as protein is absorbed more slowly than fats and carbohydrates.
- Maintains normal blood sugar levels. This means that a person does not have sudden bursts of hunger. Diseases associated with the endocrine system, such as diabetes, are excluded.
- The cost of protein products. Of course, veal and beef are not the budget options. But the cottage cheese, kefir and eggs are quite inexpensive.
At the end of the article, we can say that protein fasting days not only contribute to weight loss, but also saturate the body with useful microelements, without which its vital activity is impossible.
