Excess weight is not an indicator of excellent health in a person, quite the contrary. Extra kilograms indicate that the body has failed and does not work properly. Helps to deal with the problem which has been specially developed by diet nutritionists. The most productive and effective of them is protein.
protein diet for weight loss
A diet of high protein foods is a protein diet for rapid weight loss. But it is also a strict control and restriction of carbohydrate and fat intake. During this effective diet, the body actively eliminates fluids and calcium. With such a diet, a large load goes to the kidneys, and as a result, a person can have 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 healthy and balanced diet, exercise can achieve a tremendous effect. It is not necessary to train in the gym, simple exercises will do, which will take half an hour of your time. A protein diet for 2 weeks can completely transform your figure.
Benefits of a high protein diet
This diet has many advantages. The main benefits of a protein diet:
- Satisfy hunger for a long time. Protein is a complex element, the body needs time and strength to digest it. This is the reason for the elimination of hunger for several hours.
- A balanced diet helps not to gain pounds, but to lose them quickly.
Disadvantages of a protein diet
There are downsides to a protein diet:
- after the end of the diet, it is easy to break into carbohydrate foods (flour products, pasta);
- the condition of nails and hair 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 you can eat on a protein diet includes the following main ingredients:
- Poultry, rabbit, veal, beef, lamb dishes. You can cook meat according to various recipes: steam, boil, stew, fry without oil.
- A variety of lean fish. Choose the varieties as you like, it's a matter of taste.
- Protein-rich chicken or quail eggs.
- Vegetables (everything except potatoes). They can be taken fresh or in frozen mixes. Cook soups with them, fry, stew, give preference to greens and cabbage - white, cauliflower, Brussels sprouts.
Protein diet - it is better to prepare a menu 14 days in advance - it should not be rare. The diet can be diluted with the use of such products: canned fish, lightly salted lard, quality sausages, dark chocolate, fruits in moderation. Tomatoes play a special role: they contain lycopene, necessary for our body. Salads should be seasoned with lemon juice, flax seeds or olive oil. When on a strict diet, you can use different spices. Salt should be limited.
- Potato;
- baked goods;
- porridge, pasta;
- all sugary drinks;
- alcoholic beverages.
Protein Day Menu
After successful weight loss, you need to keep fit with effective fasting days. They are held once a week at home, on this day only protein foods are eaten. Remember to drink about two liters of sugar-free liquid. 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 day on meat. For a day you can eat only boiled or stewed lean meat. It should be divided into equal portions and eaten throughout 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 1% fat kefir.
- 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 be varied with apples in the amount of 3-5 pcs. But we must not forget about the use of water in large quantities.
- Fish unloading day is very similar to meat unloading day. You can take for this hake, salmon, pelengas, pink salmon, silver carp. The protein day menu consists of 600 grams of the delicious fish you have chosen. Drinking lemon water or ginger water will help fight hunger. You can start your morning with green tea.
Types of protein diet
There are a variety of protein diet options. The duration of such a diet varies from 5 to 14 days. An accelerated and fast way to lose weight is a protein diet for five days. It is used when you need to lose weight quickly. The main foods in this high-protein diet are:
- meat, preferably chicken fillet;
- dairy products and milk;
- herbal tea, non-carbonated mineral water (do not drink coffee).
The diet for ten days is practically no different from the previous one. The difference is only in the use of fermented milk products, they must be taken every 6 hours per 200 grams. Split meals and small portions will not keep you hungry. Be sure to drink plenty of still water and exercise. The extra pounds will disappear very quickly. The diet for 2 weeks is significantly different from the previous ones. A 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 will help you lose weight quickly and at the same time not harm your health. Protein diet for 14 days:
- Breakfast - 270 ml of 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 fruit juice without sugar, scrambled eggs from 2 eggs without oil. Lunch - 170 grams of fish, 120 grams of beets. Dinner - 200 grams of kefir, 0. 2 kg of rabbit meat.
- Breakfast - 4 quail eggs, 270 ml of unsweetened tea. Lunch - 180 g of steamed chicken, 100 g of boiled zucchini, 1 grapefruit. Dinner - 2 eggs, 170 g of lean beef, 125 g of fresh vegetable salad.
- Breakfast - 270 ml of tea without sugar, 20 g of cheese, 10 g of butter. Lunch - 2 boiled carrots, salmon steak 150 g, fresh fruit 150 g Dinner - 1 tbsp. ryazhenka, 25 g of 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 of 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 boiled eggs.
- Breakfast - 270 ml of tea, 4 quail eggs, 15 g of dark chocolate. Lunch - 170 g beef, 120 g 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, but the order is reversed, i. e. Day 8 equals Day 7, Day 9 equals Day 6, and so on.
Video: protein diet menu
Attention!The information provided in the article is for informational purposes only. Item materials do not require self-processing. Only a qualified doctor can make a diagnosis and give treatment recommendations, based on the individual characteristics of a particular patient.
protein diet
As a result, the lost kilograms do not immediately return, and the result is quite stable. In the weekly menu you can see how to combine products correctly so that the percentage of protein in food is more than 30, and carbohydrates, on the contrary, are reduced.
Benefits of a high protein diet
Weight loss is due to the elimination of excess fat and not muscle mass, which prevents exhaustion. The principle of operation is as follows: during the use of protein as the main food and the maximum reduction in the amount of carbohydrates, the body must draw energy from fat deposits, since protein serves only asbuilding material and do not consume enough energy. .
At the first stage, excess fluid leaves the body, so the protein diet is also called "drying out". Then, being in a state of stress, the body begins to burn muscle tissue and tries to accumulate even more fat - in order to avoid hunger days.
It is at this stage that a large amount of protein does not allow muscles to leave, compensating for losses. If it is impossible to save excess reserves, the body begins to burn fat deposits.
Proteins are digested for a long time, so there is no feeling of hunger. This reduces the likelihood of "breakdowns", since there will be no constant feeling of hunger.
Day 1
Breakfast:150 g low-fat white cheese, tea without sugar or coffee.
To taste:an Apple.
Having dinner:vegetable broth, 150 g of boiled chicken breast, 1 slice of wholemeal bread.
Afternoon snack:100 g Greek yogurt.
Having dinner:200 g of steamed fish or poultry meat, vegetable salad.
Day 2
Breakfast:protein omelette 150 g, tea or coffee.
To taste:2 unsweetened cheesecakes.
Having dinner:150 g of boiled beef, vegetables.
Afternoon snack:a glass of kefir or yogurt without additives.
Having dinner:200 g baked fish, 100 g fresh vegetables.
Day 3
Breakfast:2 boiled eggs, coffee or tea.
To taste:1 apple.
Having dinner:200 g turkey, 5-7 tbsp. boiled brown rice.
Afternoon snack:unsweetened cottage cheese.
Having dinner:150 g beef, 100 g coleslaw.
Day 4
Breakfast:buckwheat porridge with milk, tea.
To taste:1 grapefruit.
Having dinner:200 g chicken fillet, 150 g green beans.
Afternoon snack:a glass of ryazhenka.
Having dinner:200 g of boiled fish, 150 g of fresh or steamed vegetables.
Day 5
Breakfast:150 g of boiled chicken, cabbage or cucumber salad.
To taste:1 orange.
Having dinner:200 g of steamed fish, a slice of wholemeal bread.
Afternoon snack:100 g plain yoghurt.
Having dinner:200 g of steamed beef, 150 g of vegetable salad.
Day 6
Breakfast:protein omelette, tea or coffee.
To taste:any citrus fruit.
Having dinner:veal or chicken steak, 100 g of vegetables.
Afternoon snack:a glass of kefir.
Having dinner:150 g baked fish, 100 g cabbage salad.
Day 7
Breakfast:salmon steak with vegetable salad, tea or coffee.
To taste:1 apple.
Having dinner:vegetable soup on low-fat meat broth, 100 g of boiled beef, a slice of whole-grain bread.
Afternoon snack:curd soufflé.
Having dinner:100 g of poultry meat, 100 g of vegetable salad.
results
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 result will be in three weeks, when the extra weight will disappear even more and the muscle relief will become noticeable. After all, a protein diet is designed to get rid of body fat, you haven't lost muscle mass. The benefit of protein products for muscle recovery and "building" is enough.
The greater the initial weight of the person losing weight, the greater the "loss" during the diet will be. For example, with a weight of 100 kg and the presence of obesity, you can lose 5-10 kg in two weeks. At the same time, the diet is quite diverse and will not cause disgust for a particular product, as happens in mono-diets.
It is believed that the optimal period during which you can follow a protein diet with benefit and without harm to health is 10-14 days. During this time, you can lose weight from 8 to 15 kilograms.
The minimum duration of the protein diet is one week, the maximum duration is 21 days.
For people with kidney failure and even suspected of having it, a protein diet is categorically contraindicated.
Opinions of nutritionists
- Protein diets are based on a very high protein intake. The benefits of the diet are a feeling of satiety and rapid weight loss. Disadvantages - sagging skin due to sudden weight loss, kidney problems due to the high content of protein breakdown products (stone formation and inflammation of the urinary tract); constipation if a person eats low fiber and high cholesterol due to eating fatty meat, saysDilara Akhmetova, consultant nutritionist, nutrition coach.
Protein Diet Recipes
A protein diet involves weight loss by increasing protein intake, reducing carbohydrates and reducing total calorie servings. It is believed that the complete rejection of carbohydrates helps to lose weight more effectively, but this method is not very safe for health.
Protein recipes, including soup recipes, are especially popular these days. Inspired by the example of many stars of show business, cinema and politics, who lose weight quickly and effectively on protein diets, people around the world are interested in dishes that can form a daily diet with aprotein diet.
Throughout the duration of the diet, it is necessary to reduce the consumption of carbohydrates and fats, so that your menu is not boring, we offer you several recipes for protein dishes.
Main dishes
Chicken fillet with kefir
Cut 100 gr. chicken fillet and mix with salt, pepper, herbs. Mix 50ml. kefir, 50 ml. baste and fill the net. Place in the fridge for at least 3 hours. Then put in a very hot pan and simmer for 5 minutes on each side.
Dry scrambled eggs
We take a box for heating food in the microwave, break a dozen or two eggs into it (as many as you need XD), stir and for a couple of minutes (depending on the number of eggs. The more - the longer)in the microwave)
It's cool that the size is less than 10 eggs to cook. It is more convenient to eat - not to choke). And delicious) Yes, you can add anything. Vegetables, meat, whatever you want.
baked fish
Any fish to your taste (I take hake, pollock, cod, tilapia, pangasius, trout) pour lemon juice, sprinkle with dried herbs, bake untilto tenderness.
I put aluminum foil on a baking sheet (or in a baking dish) and add a little water - then the baking sheet does not need to be washed and the fish does not sticknot and does not burn. Can be made in a cooking socket.
Chicken fillet with lemon juice
Beat the chicken fillet, pour over it with lemon juice, sprinkle with natural spices (I take dried herbs), salt (I don't eat salt, so I don't salt). Leave to marinate for a few hours. Fry without oil.
fish in Polish
Boil the fish (I use pollack/hake/cod for this dish). Disassemble bones into pieces of about 2-3 cm. Put in a saucepan, pour fish broth (so that it covers the fish), salt (I do not salt) / pepper, rub 1 whole boiled egg + 2 more proteins. Simmer covered over low heat for 5 to 7 minutes.
Fish cutlets with basil sauce
- Filet of fish (I had pangasius and haddock)
- 1 egg
- a quarter of an onion
- A little salt
- for fat-free egru sauce
- a little mustard
- dry basil
For the sauce, combine all the ingredients and reserve the sauce. We grind the fish fillet with onions in a blender or meat grinder, lightly salt and form small cutlets. Because we fry in a dry pan over low heat under the lid. Everything is simple.
Roast pork with soy sauce
- 1 kg of pork
- 1 cup soy sauce
- salt
- pepper
- bay leaf to taste
- juice of 1/2 lemon
Grate a piece of pork with lemon juice, sprinkle with pepper, chopped bay leaf and salt. Put in the oven. Periodically, the meat should be watered with the juice that comes out.
Cut the finished roast into pieces, put on a dish and pour soy sauce. Serve greens, pickles, pickled squash, zucchini, tomatoes, sauerkraut separately.
Beef with brown rice
250 grams of meat, cut into identical cubes, should be fried in olive oil, then pour it with two glasses of water, salt, add spices to taste and simmer for half an hour. You will get a broth to which you will need to add half a cup of brown rice and leave everything on the heat until the rice is steamed and the broth has evaporated.
Protein soups
At first glance, it may seem that making soups as part of a protein diet is nearly impossible. Indeed, traditionally the soup (except vegetarians) is a combination of a protein base (meat broth, poultry, fish, seafood, etc. ) with a carbohydrate dressing (various vegetables, cereals, pasta or noodles, etc. ). Meanwhile, liquid foods contribute to weight loss, and regardless of the diet, liquid meals are welcome. How to cook soup for a protein diet, excluding most of the usual vegetables and grains? In fact, it's quite simple!
Spinach soup puree
Ingredients: Skinless turkey breast or drumstick, 1 package spinach (frozen can be used), 2 garlic cloves, herbs of your choice, 1/3 cup skim milk, salt, pepper.
Preparation: Boil the turkey, remove the meat from the broth and leave to cool. Finely chop the spinach and cook in the prepared broth for about 5 minutes. Disassemble the turkey meat, separate it from the bones and veins, chop it finely and return it to the broth. Cook spinach and turkey together for a few more minutes. Cool the resulting "oatmeal" slightly, then turn it into a puree with a blender, gradually adding milk, finely chopped spices and herbs to the soup. It is best served immediately, as the soup may lose its puree consistency when reheated.
Fish soup "Salmon with milk"
Ingredients: 450 g of salmon fillet, 3-4 medium tomatoes, 1 onion, 1 carrot, half a liter of skimmed milk, possibly greens, salt, pepper.
Preparation: Pour boiling water over the tomatoes, peel them and chop them finely. Peel the onion and chop finely as well. Grate the carrots. Brown the carrots and onions in a non-stick pan, add the tomatoes a little later. Transfer to a saucepan, pour 1 liter of water, bring to a boil. Then 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 the spices and herbs and turn off. Leave to infuse for 15 to 20 minutes.
Meatball soup
Prepare the broth on the chicken bone, twist the chicken breast meat in a meat grinder, make meatballs out of it and add to the boiling broth. Then add green beans, a little bell pepper and green vegetables to the water.