Protein fasting day is the best way to get rid of a couple of extra pounds. But their benefit is not only in weight loss, but also in improving the body. It’s been known from biology lessons that protein is a building material, without which the growth of muscles and bones is impossible.
Many may say that mono-days are unhealthy. But this is not about fasting protein days. Since during their conduction, the breakdown of adipose tissue, and not muscle. Unlike carbohydrate and fatty fasting days, during which the muscles go, not the hated fats. Therefore, of all the unloading days, protein days are safer and more useful than all. What could be a protein fasting day? Menus, reviews of nutritionists and much more can be found in this article.
Rules for holding fasting days
- Protein fasting days can be done once a week. Nutritionists do not recommend doing this more often, since metabolism is impaired and there is a high probability of gaining even more weight.
- You need to drink 1.5-2 liters of pure water per day. Juices, tea and coffee are not included in this number, and their consumption is best reduced to a minimum.
- Physical activity during a fasting day is best reduced. It is recommended to replace heavy workouts with a walk in the fresh air.
- The daily volume of food is divided into 5-6 parts.
- It is important to have meals every three hours.
- The last meal should be three to four hours before bedtime.
Varieties
Many girls and men, with the phrase "fasting days," have the image of a lean and monotonous menu from a product they don't like. And also such days are associated with severe hunger strikes, when hunger is constantly tormenting, dizzy and there is no desire to continue losing weight.
But all these thoughts come from a lack of information about protein 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 protein days, the diet can please 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 much more. You just need to find out which high protein product is your favorite.
Of course, chicken, meat and cottage cheese are considered the most effective protein fasting days. But if a person loves fish, then why not? Pollock, cod, pink salmon, mackerel or salmon - it doesn’t matter. The main thing is to eat one type of fish during the day.
Curd fasting day
When the phrase "curd fasting days" immediately appears lean and dry cottage cheese, which is impossible to eat. But this is not at all true. A lover of spicy and salty can add parsley, dill, green 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 sugarless syrups. You can find them in health food stores or hypermarkets. Cherry, chocolate, coconut, strawberries and others will help brighten up fasting protein days.
On curd days, you can eat one kilogram of cottage cheese. Be sure to drink one and a half to two liters of water per day. It is recommended to reduce salt intake. If unsalted cottage cheese seems too lean, then you can add spices or fresh herbs.
Varieties of curd fasting days
In addition, unloading protein days on the cottage cheese can be combined with other products. The most popular option is a curd-apple day. Apples contain a lot of fiber. It, falling into the stomach, provides a feeling of satiety for a long time. Iron, the content of which is famous for apples, accelerates metabolism, improves blood circulation and helps to lose weight. On a curd-apple day, it is recommended to eat 2-3 apples and 500 g of cottage cheese.
On cottage cheese unloading protein days, the menu options are very diverse. For example:
- Cottage cheese 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 and milk day. Cottage cheese - 500 g and half a liter of milk or kefir.
- Cottage cheese and vegetable day. Cottage cheese - 500 g 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 herbs. Skip through the blender. Get a great dressing for a vegetable salad.
On chicken
Unloading protein days on chicken is a 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 absorbed by the body. For fasting protein days it is recommended to choose chicken breast. There is the least fat in contrast to the legs.
On chicken protein unloading day, the menu consists only of chicken. Boil chicken or stew. So the meat will retain all the beneficial trace elements. For the fasting day you will need 700 g of chicken. It is divided into six parts and consumed every three to four hours. Salting is highly discouraged, but you can add black pepper, garlic or turmeric during cooking. The last spice is especially good for 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 still water.
At chicken unloading, you can get rid of one or two kilograms of excess weight. To improve the result, a quick step walk in the fresh air and a hot bath with sea salt before bedtime will help.
On a protein shake
For weight loss, it is preferable to consume factory-made protein shakes. They contain a huge amount of protein, namely 97 or 100%. Such a protein is already fermented and therefore is digested much faster and better than that found in meat or chicken. Manufacturers add vitamins and minerals to the mixture, which are also necessary for healthy body activity and weight loss.
The protein mixture is diluted with boiled water or cold 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.
A fasting day with a protein shake is very effective. For a day you can get rid of two extra pounds. And also fill the body with useful amino acids, without which muscle building will be impossible, vitamins and minerals.
Protein and 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.
On a protein-vegetable fasting day, you can use any kind of protein. For example, fish, meat, chicken or cottage cheese. Vegetables can also be any, but it is better to exclude potatoes. It is preferable that they be raw, such as cucumbers, tomatoes, bell peppers, all kinds of cabbage, green salad and other fresh herbs. But you can stew, for example, make vegetable stew from zucchini, tomato, onions and carrots. Such vegetables as carrots or beets, it is better not to get involved, because they have a lot of sugar. It is strictly forbidden to add oil to salads or fry on it.
On this fasting day, it is recommended to eat no more than 500 g of protein products and 1-1.5 kilograms of vegetables. The entire volume of food is divided into six meals. Before going to bed, it is advisable to limit yourself to a vegetable salad.
Protein: how is it important for the body?
A protein consists of amino acids, and it is they that make it so useful. Scientists using 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 get them only by consuming animal products. Amino acids have their own names: leucine, histidine, isoleucine, glycine, tyrosine, valen, lysine, methionine, phenylalanine.
The amount of required amount of protein per day for a person is determined by the formula: 1 gram of protein multiplied by 1 kilogram of human body weight. That is, if the girl’s weight is 60 kg, it turns out that per day she should consume 60 grams of pure protein. 100 grams of chicken breast contains 20 grams of protein. So she needs to eat at least 300 grams of chicken breast per day.
It is very important not only the amount of protein consumed, but also its ratio with other products, such as fats and carbohydrates. An ideal diet includes proteins, fats and carbohydrates in a ratio of 1: 1: 4.
Pros of Protein Products
- It has been found that people who consume a lot of protein foods have a much faster metabolism than those who prefer carbohydrates.
- There is no feeling of hunger, since protein is absorbed more slowly than fats and carbohydrates.
- Maintains normal blood sugar. This means that a person does not experience sharp 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 most budget options. But 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 trace elements, without which its vital activity is impossible.