A balanced protein diet is considered one of the simplest and most effective methods for losing weight. The diet is designed for those who want to lose weight without giving up meat products. The protein diet menu consists mainly of protein foods and the consumption of fats and carbohydrates is kept at a reasonable minimum. A protein diet to lose weight will help you lose extra kilos without causing much damage to your body, as long as you follow all the recommendations below.
Basic principles of a protein diet to lose weight.
When a person eats a lot of foods containing carbohydrates, he feeds the body with simple "fuel", and all buns, cakes, pizzas and much more, for the most part, contain simple fats and carbohydrates. The body, recognizing food, uses carbohydrates to maintain a person's strength, that is, it spends them on energy production, but it (the body) puts the remaining fats in the containers, as if it were a "rainy day ". A person has many places where fat can hide, for example, the stomach or sides. But do not despair, the body can be outwitted. It is enough to eliminate carbohydrates from consumption and feed the body only with proteins, it will immediately begin to look for a way out of this situation and will have to burn its own fats for energy.
Physical activity will also help you lose weight. A protein diet is a great way to tone and strengthen muscles (for this you need a lot of protein), and exercise will help you burn excess fat faster.
Advantages and disadvantages of a protein diet to lose weight
Advantages of a protein diet
The main and one of the most important advantages of a protein diet can be considered the fact that after eating the prescribed proportion of protein, a person is deprived of hunger for a long time, and during this time the body continues to work for you . Protein is considered a complex food component, the body spends more time and effort digesting it, so hunger will not eat away at you in an hour or several hours. The second advantage of a protein diet, of course, remains the fact that after completing the course of the diet, a person will not gain all those kilograms that he lost with such difficulty, maintaining a balanced diet. Weight loss is especially noticeable in people with a large excess of body fat. Weight loss occurs quickly enough, which prevents you from starting to miss sweets. In addition, a huge number of recipes have appeared on the Internet that will brighten up everyday life with not-so-bright diets, but at the same time allow you to maintain the required number of allowable calories. The main thing is to take the first step, and when you start to notice an amazing transformation and old clothes become big, you will no longer want to turn back or abandon your intended goal.
Cons of a protein diet to lose weight
As in any other case, before starting to follow a protein diet it is necessary to visit a doctor and receive personal recommendations on this step. All protein diets have contraindications: these are disorders of the kidneys, liver, heart and pregnancy. Of course, the protein diet is very different from other monodiets, in which there is no balance of vitamins and minerals. What can we say, at least, about the cheese or kefir-apple diet. If a person decides to follow such a diet, he will not only experience a deterioration in the quality of hair and nails, but will also experience all the pleasures of slow/inappropriate digestion and constipation. In the case of a protein diet, it is of course also better to protect the body with vitamin pills. And the slow receipt of energy from the food consumed can cause slight dizziness and weakness. While following the diet, it is recommended to drink more fluids. It will promote good kidney function, which is at risk during a protein diet to lose weight. Additionally, older people should not follow a protein diet. A large amount of protein and a small proportion of fat increase the likelihood of blood clots due to better blood clotting. That is why the protein diet, like others, should be approached with caution.
Products for a protein diet, their preparation.
There is no need to fear that now you will have to sit idle for days in the kitchen, trying to prepare the entire dietary menu according to recipes. You are welcome! The diet is very simple and does not require buying papaya or mangosteens every day. The main food during the entire diet period should be foods containing protein. These especially include low-fat varieties of fish and meat, as well as proteins in large quantities (found in eggs and all types of dairy products). The percentage of fat content should not be abused when consuming dairy products, it is better to limit yourself to 1-3%. Some dietary menus allow the inclusion of grapefruit or orange, but it is not advisable to abuse these citrus fruits, as it can increase the acidity of the stomach, which in turn will have negative consequences. It is better to boil all dietary products allowed for consumption in a double boiler. This device perfectly prepares dishes, preventing vitamins from "leaking" from the product (as can happen during cooking), and also saves you time and effort. Multi-tier steamers are designed to process and cook several products at once. During the protein diet, a grill will also help you, on which you can easily cook without oil or fat.
It is worth noting that along with the listed products whose consumption is allowed, there are also those that are strictly prohibited for all those who strictly follow a protein diet for weight loss. For example, all potato chip lovers will have to forget about their delicacy throughout the diet! It is not advisable to consume potatoes in any form, whether mashed or baked. Now all types of cereals and pasta are prohibited! And do not be fooled by sellers' warnings that the durum wheat from which pasta is made can be eaten every day. This is not true, as is the fact that for proper stomach functioning it is vital to eat oatmeal porridge in the morning, as there are many substitutes for this product to properly reactivate the body after sleeping. Of course, all baked goods, especially rich ones, also belong to the past. The same applies to all types of butter (butter, sunflower).
Duration of the protein diet.
Typically, protein-type diets are prescribed in detail for one to two weeks. The menu is not very varied, in the second week, if present, professionals advise eating the same menu as in the first week, following the diet from the last day to the first. Among other things, nutritionists recommend following a protein diet for no more than two weeks, then it is advisable to take a break for six months, only after which the course can be resumed.
Protein diet menu to lose weight of the day.
All protein diet menus, of which there is currently a huge variety (and often bear the proud name of their creators), can be studied and customized from them. Protein diets include the Kremlin diet, the Pierre Dukan diet, the egg diet, the Japanese diet for weight loss, the angel diet, the English diet, and the sports diet.
The ready-made version of the diet is especially suitable for those who are losing weight and are not used to following a plan made by someone else.
It is worth remembering that it is necessary to eat at least four times a day, this may seem difficult for some people who lead an active lifestyle and cannot devote a lot of time to eating. But claims that you can lose weight by eating once a day are a big mistake. Chinese wisdom says: "Do you want to raise a sumo wrestler? Give him food once a day! "The fact is that throughout the day our body is very tired and hunger will be reminded more and more often and with new strength, so there is a risk of gaining weight due to a very dense snack. At these moments, a person cannot control himself and the feeling of satiety does not come immediately, as a result of which the person overeats and gains weight. Food should be taken in small portions several times a day. It is necessary to remember that in the morning you should start your diet with a glass of water, then you should wait half an hour and only then you can start having breakfast. The last meal should be eaten no later than two or three hours before bedtime. After midday, you are allowed to consume protein along with some fiber, specifically vegetables. It could be a small amount of tomatoes or cabbage, cucumber or zucchini.
To better perceive the information, it is necessary to imagine the entire menu for the week.
for breakfast
You can drink any coffee, even with milk, which is even more recommended than regular black coffee, since the latter increases the acidity in the stomach. Instead of coffee, you can drink any type of tea; Naturally, all drinks should be consumed without sugar. You can allow yourself a small jar of plain or drinking yogurt, cottage cheese, or a boiled egg. Once a week you can drink buckwheat or oats in water.
For lunch
After the first meal, especially such a meager one, at first you will want to eat, so after two or three hours you can eat any fruit, except bananas and peaches, preferably citrus fruits. Have some more tea.
For lunch
Lunch can be very varied, at first you can treat yourself to thick black bread, add two medium-sized tomatoes, a cucumber or a couple of lettuce leaves, a hundred grams of beef/fish/chicken. Occasionally, high-fiber vegetable soup (zucchini, cabbage). You can drink tea.
For afternoon tea
You are allowed to eat apples, just one or two, and drink kefir.
For dinner
You can prepare a seafood salad with eggs, naturally, without using mayonnaise. You can eat herbed chicken breast by wrapping it in aluminum foil and cooking it in the oven without using oil. Any meat, except pork, with vegetables will be a great dinner and will keep you full for a long time. After dinner, try not to eat anything except kefir.
Protein diet menu for 14 days.
A protein diet menu for weight loss for two weeks may look like this.
1 day.Breakfast: 100 g of skimmed cottage cheese. Second breakfast: 2 boiled eggs. Lunch: Creamy baked broccoli or zucchini soup with 100 g of feta cheese. Snack: 100 ml of low-fat drinkable yogurt. Dinner: 150 g of grilled turkey fillet with cranberry sauce.
Day 2.Breakfast: 100 g of tortilla. Second breakfast: fresh leafy vegetable salad with 1 tsp. olive oil. Lunch: okroshka on low-fat kefir with turkey or beef, 150 g of steamed fish. Snack: 100 ml of kefir. Dinner: 150 g of boiled beef, fresh vegetable salad.
Day 3.Breakfast: 100 g of low-fat cottage cheese with berries (lingonberries, cranberries). Second breakfast: 1 boiled egg. Lunch: 200g stuffed peppers, but use vegetables, such as broccoli, instead of rice. Snack: 100 g of cucumber and cabbage salad with olive oil. Dinner: 150-200 g of beef baked with garlic.
Day 4Breakfast: 100 g of boiled, skinless chicken breast. Second breakfast: 100 g of grilled fish, a cucumber. Lunch: 150 ml of vegetable soup without potatoes. Snack: fresh tomato salad dressed with olive oil. Dinner: 150 g of beef baked with garlic, 100 g of roasted vegetables.
Day 5Breakfast: 150 g of skimmed cottage cheese. Second breakfast: 1 orange. Lunch: fish soup, 100 g of red pepper salad, lettuce, tomatoes, dressed with lemon juice. Snack: 100 g of skimmed yogurt. Dinner: 150 g of turkey stewed with cauliflower or broccoli.
Day 6Breakfast: oatmeal with water. Second breakfast: 100 g of red fruits. Lunch: 150 g of grilled fish, 100 g of stewed eggplant. Snack: skimmed yogurt without sugar or additives. Dinner: 150 g of steamed beef, 100 g of tomato and cucumber salad, dressed with olive oil.
Day 7Breakfast: 150 g of skimmed cottage cheese. Second breakfast: 1 boiled egg. Lunch: 150 g of skinless roast chicken, two fresh tomatoes. Snack: grated carrots with lemon juice. Dinner: 150 g of boiled shrimp, 100 g of green beans.
Day 8Breakfast: millet porridge with water, you can add berries or pieces of fruit. Second breakfast: tuna and tomato salad, dressed with lemon and olive oil. Lunch: 200 g of steamed fish cutlets, 100 g of fresh vegetables. Snack: 125 ml of drinkable yogurt without additives. Dinner: 200 g of any grilled fish with vegetables.
Day 9Breakfast: 150 g of skimmed cottage cheese with finely chopped herbs (dill and parsley). Second breakfast: boiled egg with cucumber. Lunch: 200 g of boiled beef, 150 ml of tomato juice. Snack: 50 g of pine nuts. Dinner: 200 g of steamed fish, lettuce.
Day 10Breakfast: scrambled eggs with spinach. Second breakfast: 100 g of skimmed cottage cheese. Lunch: 150 g of boiled turkey, salad of fresh cucumbers and tomatoes, dressed with lemon juice and olive oil. Snack: 1 grapefruit. Dinner: 200 g of veal cutlets, lettuce.
Day 11Breakfast: 100 g of low-fat cottage cheese with berries. Second breakfast: 1 boiled egg. Lunch: 150 g of boiled turkey, fresh vegetable salad. Snack: 75 g of tofu cheese. Dinner: 150 g of grilled chicken fillet.
Day 12Breakfast: 2 skimmed yogurts, 1 boiled egg. Second breakfast: fresh vegetable salad with pieces of feta cheese. Lunch: fish soup (without potatoes). Snack: 100 g of white cabbage salad. Dinner: 150 g of boiled beef, 200 ml of tomato juice.
Day 13Breakfast: buckwheat porridge. Second breakfast: 2 boiled eggs. Lunch: 160 g of any grilled fish, lettuce. Snack: an apple. Dinner: 120 g of stewed beef, cabbage and carrot salad.
Day 14Breakfast: oatmeal. Second breakfast: leaf salad with cheese. Lunch: creamy cauliflower soup, grilled chicken breast. Snack: a boiled egg, a glass of tomato juice. Dinner: 200 g of any grilled seafood, 100 g of steamed green beans.
What can you drink during a protein diet to lose weight?
During the diet you can drink unsweetened tea or coffee, herbal infusions and both natural and mineral water. Fruit juices and sweet drinks are excluded from the protein diet menu for weight loss. When following a protein diet, you can sometimes drink vegetable juices: tomato juice or celery-apple juice. The main thing is that the juice contains a small amount of carbohydrates.
The diet completely excludes any alcoholic beverages to reduce the load on the liver, stomach and kidneys. Additionally, alcohol blocks the enzyme pepsin, which breaks down animal proteins in the stomach, and by consuming high-protein foods and alcohol together, you will not only not lose weight, but you will probably "get" indigestion.
Prognosis for weight loss on a protein diet.
If you follow all the diet instructions, in addition to exercising, you will lose weight fairly quickly. But the reduction occurs differently in people with different fat proportions. For example, with a height of 170 centimeters and a weight of sixty-five kilograms, in two weeks of diet you can easily lose six to ten kilograms, depending on the duration and energy consumption of the training.
This diet is not suitable for everyone, but if you get permission from a doctor and address all points correctly, you will be able to ensure a great figure in a short period of time. In addition, this figure will be maintained for a long time after the diet.