Being overweight is not a sign of a person's excellent health, quite the opposite. The extra kilos shows that the body has failed and it is not working properly. Helps to cope with problems that have been developed specifically by nutritional diets. The most productive and efficient of them all is protein.
Protein diet for weight loss
A diet that includes high-protein foods is a protein diet for rapid weight loss. But it is also a tight control and restriction of carbohydrate and fat intake. In this effective diet, the body actively eliminates fluid and calcium. With such a diet, the kidneys will be subjected to a great load and as a result a person can suffer from dry skin, dull hair and brittle nails.
To avoid dehydration and feel good, you should drink plenty of purified water, as shown in the Fluid Intake Chart. It will not be superfluous to use vitamins. The combination of a sensible and balanced diet and exercise can have tremendous effects. It is not necessary to train in the gym, simple exercises that will take half an hour of your time will be enough. A 2-week protein diet can completely transform your figure.
Benefits of a high protein diet
This diet has many benefits. The main advantages of the protein diet:
- Satisfy long-term hunger. Protein is a complex element, and it takes time and energy for the body to digest it. This is the reason to eliminate hunger for a few hours.
- A balanced diet helps not gain weight but quickly lose weight.
Cons of a protein diet
There are downsides to the protein diet:
- after the end of the diet, foods containing carbohydrates (wheat products, pasta) are very easily decomposed;
- nail and hair condition may worsen;
- increased load on the kidneys;
- The diet causes frequent mood swings.
What can you eat on a protein diet?
The list of foods that you can eat on a protein diet includes the following key ingredients:
- Poultry, rabbit, veal, beef, lamb dishes. You can cook meat in many different recipes: steamed, boiled, stewed, fried without oil.
- Lean fish. Choose the breed at your discretion, it's a matter of preference.
- Chicken or quail eggs are rich in protein.
- Vegetables (all but potatoes). They can be used fresh or frozen. Cook soup with them, fry, stew, give preference to greens and cabbage - white, cauliflower, Brussels sprouts.
Protein diets - it is better to make a menu 14 days in advance - should not be scarce. The diet can be diluted with the use of such products as: canned fish, lightly salted lard, high-quality sausages, dark chocolate, fruit in moderation. Tomatoes play a special role: they contain the necessary lycopene for our body. Salads should be seasoned with lemon juice, flaxseed or olive oil. On a strict diet, you can use different spices. Salt should be limited.
- potato;
- bakery products;
- porridge, pasta;
- any sweet drink;
- acoholic drink.
Protein Day Menu
After successful weight loss, you need to stay in shape with the help of effective fasting days. They are held once a week at home, on this day consume only protein-rich foods. Remember to drink about two liters of unsweetened liquids. It is allowed to eat vegetables, raw, boiled or stewed. Meals are taken every 4-5 hours. There are several types of fasting days:
- Unloading date on meat. For a day, you can eat only lean meat in boiled or stewed form. It must be divided into equal portions and eaten during the day. You can satisfy your hunger with low-calorie vegetables (tomatoes, cabbage, cucumbers). In the evening, if desired, it is allowed to drink 250 grams of kefir 1% fat.
- According to reviews, a day on kefir is the most popular and effective. For a day, you need to drink one and a half liters of kefir. The diet can vary with apples in the amount of 3-5 pcs. But don't forget about using water in large quantities.
- Unloading the day on fish is very similar to meat. You can get this cod, salmon, pelengas, pink salmon, silver carp. The menu for a high-protein day includes 600 grams of delicious fish of your choice. Drinking lemon or ginger juice will help fight hunger. You can start your morning with green tea.
Types of protein diets
There are many protein diet options available. The duration of such a diet varies from 5 to 14 days. A quick and fast way to lose weight is a five-day protein diet. It is used when you need to lose weight quickly. The main foods in this high-protein diet are:
- meat, preferably chicken fillet;
- dairy and milk products;
- herbal tea, non-carbonated mineral water (no coffee).
The ten-day diet is practically no different from the previous one. The only difference is in the use of fermented dairy products, they should be taken every 6 hours for 200 grams. Small meals and small servings won't leave you hungry. Be sure to drink plenty of non-carbonated water and exercise. The extra weight will disappear very quickly. The diet for 2 weeks is significantly different from the previous ones. The sample menu of a protein diet for weight loss also includes a small amount of carbohydrate foods.
Protein diet menu for 14 days
A detailed description of the diet that will help you quickly lose weight without harm to health. Protein Diet for 14 Days:
- Breakfast - 270 ml coffee drink. Lunch - 1 tbsp. fermented baked milk, 2 eggs, 130 grams of boiled cabbage. Dinner - 250 grams of boiled fish with broth.
- Breakfast - 230 ml of juice without sugar, scrambled eggs from 2 eggs without oil. Lunch - 170 grams of fish, 120 grams of beets. Dinner - 200 g of kefir, 0. 2 kg of rabbit meat.
- Breakfast - 4 quail eggs, 270 ml of unsweetened tea. Lunch - 180 g steamed chicken, 100 g stewed zucchini, 1 grapefruit. Dinner - 2 eggs, 170 g of lean beef, 125 g of fresh vegetable salad.
- Breakfast - 270 ml of unsweetened tea, 20 g of cottage cheese, 10 g of butter. Lunch - 2 boiled carrots, salmon steak 150 g, fresh fruit 150 g Dinner - 1 tbsp. ryazhenka, 25 g of cottage cheese.
- Breakfast - 1 raw carrot, 270 ml of tea. Lunch - 1 glass of curd, pork with vegetables 250 g, banana. Dinner - 1 tbsp. kefir, 1 egg, 25 g cheese.
- Breakfast - 250 ml of tea, 2 eggs, 15 g of dark chocolate. Lunch - 170 g of boiled rabbit meat, 150 g of vegetable salad, 1 tbsp. a spoonful of sour cream. Dinner - 100 g of raw carrots, seasoned with vegetable oil, a couple of hard-boiled eggs.
- Breakfast - 270 ml of tea, 4 quail eggs, 15 g of dark chocolate. Lunch - 170 g of beef, 120 g of buckwheat, 2 apples or 1 banana. Dinner - 2 eggs, 100 g of fish, 1 tbsp. kefir, 150 g of vegetables.
- The second week repeats the menu of the first week, but the order is reversed, ie. Day 8 equals day 7, day 9 equals day 6, etc. v.
Video: protein diet menu
Attention! The information provided in the article is for informational purposes only. The article's materials do not call for self-treatment. Only a qualified physician can make a diagnosis and make treatment recommendations, based on the individual characteristics of a particular patient.
protein diet
As a result, the lost kilograms do not return immediately and the results are quite stable. In the menu of the week you can see how to combine products correctly so that the ratio of protein in the food is greater than 30, and vice versa, reduce carbohydrates.
Benefits of a high protein diet
Weight loss is due to the removal of excess fat, not muscle mass, so burnout is avoided. The principle of operation is as follows: when using protein as the main food and reducing the amount of carbohydrates as much as possible, the body must get energy from accumulated fat, since protein only serves as a building material and is not enough. energy. .
In the early stages, excess fluid leaves the body, so a protein diet is also known as "drying". Then, in a state of stress, the body begins to burn muscle tissue and tries to accumulate more fat - to avoid hungry days.
At this stage, a large amount of protein does not allow the muscles to leave, compensating for the losses. If it is not possible to save the excess in reserves, the body begins to burn the accumulated fat.
Protein is digested for a long time so there is no feeling of hunger. This reduces the possibility of "failure", as there will be no constant feeling of hunger.
1 day
Breakfast:150 g low-fat cottage cheese, unsweetened tea or coffee.
Snack:an Apple.
Dinner:vegetable broth, 150 g boiled chicken breast, 1 slice of wholemeal bread.
Afternoon snack:100 g of Greek yogurt.
Dinner:200 g steamed fish or poultry, vegetable salad.
Day 2
Breakfast:150 g protein omelette, tea or coffee.
Snack:2 cheesecakes without sugar.
Dinner:150 g boiled beef, vegetables.
Afternoon snack:a glass of kefir or yogurt with no additives.
Dinner:200 g grilled fish, 100 g fresh vegetables.
Day 3
Breakfast:2 boiled eggs, coffee or tea.
Snack:1 apple.
Dinner:200 g turkey, 5-7 tbsp. boiled brown rice.
Afternoon snack:sugar-free curd cheese.
Dinner:150g beef, 100g coleslaw.
4th
Breakfast:Buckwheat porridge with milk, tea.
Snack:1 grapefruit.
Dinner:200g chicken fillet, 150g green beans.
Afternoon snack:a glass of ryazhenka.
Dinner:200 g boiled fish, 150 g fresh or steamed vegetables.
day 5
Breakfast:150 g boiled chicken, cabbage or cucumber salad.
Snack:1 orange.
Dinner:200 g steamed fish, a slice of wholemeal bread.
Afternoon snack:100 g of natural yogurt.
Dinner:200 g steamed beef, 150 g lettuce.
6th
Breakfast:protein omelette, tea or coffee.
Snack:any kind of citrus.
Dinner:veal or chicken steak, 100 g vegetables.
Afternoon snack:a glass of kefir.
Dinner:150 g grilled fish, 100 g coleslaw.
7th
Breakfast:salmon steak with vegetable salad, tea or coffee.
Snack:1 apple.
Dinner:vegetable soup on low-fat meat broth, 100 g of boiled beef, a slice of wholemeal bread.
Afternoon snack:curd soufflé.
Dinner:100 g of poultry, 100 g of lettuce.
result
As a rule, the effect of weight loss on a protein diet becomes noticeable after a week, when the first 4-5 extra pounds disappear..The most noticeable results will be after three weeks, when the extra weight will be reduced even more and the muscle loss will become noticeable. After all, a protein diet is designed to get rid of body fat, you don't lose muscle mass. The benefits of protein products for muscle recovery and "building" are enough.
The greater the initial weight of the loser, the greater the "loss" during the diet. For example, with a weight of 100 kg and being obese, you can lose 5-10 kg in two weeks. At the same time, the diet is quite diverse and will not cause discomfort for a particular product, as happens in a monophasic diet.
It is believed that the optimal period when you can adhere to a healthy and healthy protein diet is 10-14 days. During this time, you can lose 8-15 kg.
The minimum duration of the protein diet is one week, the maximum is 21 days.
For people with kidney disease and even such suspicions, the protein diet is clearly contraindicated.
Reviews of nutritionists
The protein diet is based on very high protein intake. The advantages of the diet are the feeling of fullness and rapid weight loss. Cons - sagging skin due to sudden weight loss, kidney problems due to high levels of protein breakdown products (stone formation and urinary tract inflammation); constipation if a person eats low fiber and high cholesterol due to eating fatty meat, sayDilara Akhmetova, nutrition consultant, nutrition coach.
Protein diet secret
Protein diets involve weight loss by increasing protein intake, reducing carbohydrates, and reducing total calories in the diet. It is believed that completely eliminating carbohydrates allows you to lose weight more effectively, but this method is not safe for health.
Today, protein recipes, including soup recipes, are especially popular. Inspired by the example of many show business, movie and political stars who lost weight quickly and effectively on protein diets, people around the world are interested in healthy foods. can make up a daily diet with a protein diet.
During the diet, it is necessary to reduce the consumption of carbohydrates and fats so that your menu is not boring, we offer some recipes for protein-rich dishes.
Main dishes
Chicken fillet in kefir
Cut 100 gr. chicken fillet and mix with salt, pepper, herbs. Mix 50ml. yogurt, 50 ml. water and fill the fillet. Place in the refrigerator for at least 3 hours. Then place in a hot pan and simmer for 5 minutes on each side.
dry fried egg
We take a box to heat food in the microwave, crack an egg or two into it (as many as you want XD), stir well and for a few minutes (depending on the number of eggs. The more - the longer). ) in the microwave)
It's great when the size is less than 10 eggs for cooking. Eating will be more convenient - no choking). And delicious) Yes, you can add anything. Greens, meat, whatever you want.
Grilled fish in the oven
Any fish you like (I took cod, pollock, cod, tilapia, pangasius, salmon) pour lime juice, sprinkle with dried herbs, bake in the oven until tender.
I put foil on a baking tray (or in a baking tray) and add a little water - then the baking tray doesn't need to be rinsed, the fish doesn't stick and doesn't burn. Can be made in a baking sleeve.
Chicken fillet in lemon juice
Beat the chicken fillet, drizzle with lemon juice, sprinkle with natural spices (I take dried herbs), salt (I don't eat salt, so I don't salt). Let marinate for a few hours. Deep-fry without oil.
fish in Polish
Boil the fish (I took pollock/cod/cod for this dish). Sprinkle the bones into pieces about 2-3 cm, put in the pot, pour the broth from the fish (so that the fish is submerged), salt (I don't salt) / pepper, rub 1 whole boiled egg + 2 fruits. protein on top. Simmer over low heat for 5-7 minutes.
Fish cutlet with basil sauce
- Fish fillet (I had pangasius and cod with black dots)
- 1 egg
- a quarter of an onion
- a little salt
- for the fat-free egrut sauce
- some mustard
- dried basil
For the sauce, mix all the ingredients and set the sauce aside. We grind fish fillets with onions in a blender or meat grinder, add a little salt and form small pieces. Because we fry in a dry pan over low heat under the lid. Everything is simple.
Grilled Pork in Soy Sauce
- 1kg pork
- 1 cup soy sauce
- Salt
- pepper
- bay leaf to taste
- juice of 1/2 lemon
Grate a pork chop with lime juice, sprinkle with pepper, chopped bay leaves, and salt. Put in the oven. Periodically, the meat should be watered prominently.
Cut the finished barbecue into pieces, place on a plate and drizzle with soy sauce. Serve greens, pickles, pickled squash, zucchini, tomatoes, and sauerkraut separately.
Brown rice beef rice
250 grams of meat, cut into identical cubes, it is recommended to fry in olive oil, then pour them with two glasses of water, salt, add spices to taste and leave to stew for half an hour. You will get a broth to which you need to add half a cup of brown rice and let it simmer until the rice is cooked and the broth evaporates.
protein soup
At first glance, it seems almost impossible to make soup as part of a high-protein diet. Indeed, traditional (except vegetarian) soups are a combination of a protein base (broth from meat, poultry, fish, seafood, etc. )noodles, etc. ). Meanwhile, liquid foods contribute to weight loss, and with any diet, liquid foods are most welcome. How to cook soup for a protein diet, excluding most of the usual vegetables and grains? Actually, it's quite simple!
Spinach vegetable soup
Ingredients: Skinless turkey breast or thigh, 1 package of spinach (can be frozen), 2 cloves of garlic, any herb of your choice, 1/3 cup skim milk, salt, pepper.
Preparation: Boil the turkey, remove the meat from the broth and let it cool. Chop the spinach and cook in the prepared broth for about 5 minutes. Separate the turkey, separate the bones and tendons, finely chop and add to the broth. Cook the spinach and turkey together for a few more minutes. Allow the resulting "porridge" to cool slightly, then puree with a blender, gradually adding milk, spices and finely chopped herbs to the soup. It is better to serve immediately, as the soup may lose its puree-like consistency when reheated.
Fish soup "Milk salmon"
Ingredients: 450 g salmon fillet, 3-4 medium sized tomatoes, 1 onion, 1 carrot, half a liter of skim milk, any greens if desired, salt, pepper.
Preparation: Boil tomatoes in boiling water, peel and chop. Peel the onion and chop finely. Grate carrots. Sauté the carrots and onions in a non-stick pan, a moment later add the tomatoes. Put in a pot, pour 1 liter of water, bring to a boil. Next, cook the vegetables over low heat for about 6-8 minutes. Cut the salmon into small cubes, add to the broth. After a few minutes, add the milk. After 5 minutes, add spices and herbs and turn off. Let it brew for 15-20 minutes.
Meatball soup
Prepare the broth on the chicken bones, put the chicken breast meat in the meat grinder, ball into balls and then put in the boiling broth. Then add green beans, some bell peppers and greens to the water.