Protein diet for weight loss at home, menu and day diet

Nutritionists assure: a protein diet for weight loss allows not only to wear a dress of a smaller size, but also to fix the weight. And you have to hold out for a relatively short time - 2 weeks. But the diet also has pitfalls.

How does this diet differ from the rest

The medically approved human diet contains 12% protein. This is enough for an active life and healthy body work. At least 1 g of "pure" protein should fall per 1 kg of human weight.

A protein diet is based on reducing the intake of carbohydrates and fats. That is,the daily percentage of protein consumed by a person grows.

Protein takes four hours to digest to keep you feeling full for the day. You will not starve on such a diet.

List of approved products:

• lean meats (skinless chicken or turkey fillets, veal, rabbit);
• reduced fat milk (as well as vegan milk - let's say soy milk);
• chicken or quail eggs (it is better to use only proteins);
• variety of "dry" fish (hake, cod, cod, carp, pike);
• seafood (shrimp - yes, crab sticks - no, these are carbohydrates);
• soy products (tofu cheese, soy balls or goulash, sprouted soy salad);
• legumes (peas, beans, beans, lentils);
• oatmeal, quinoa;
• vegetables such as Brussels sprouts, broccoli;
• seeds (the champion of protein content is pumpkin);
• nuts.

Bread and flour products, sweets, foods with a high percentage of fat, alcohol, soda are prohibited.

Protein alternative

The Atkins Diet and the Kremlin Diet are based on a similar nutritional principle. Such diets are also effective (this is proven by repeated examples of stars praising protein nutrition in interviews), but it is difficult to call them the healthiest. Reviews of those who are losing weight often end with the words "I couldn't help myself, I lost it".

The point is that these diets exclude carbohydrates. And, since these nutrients are needed by the body, a person will constantly dream of sweets, until thoughts of sweets or cakes become an obsession.

Ducan's diet is also protein (especially phase 1 - Attack). But in this case, the reviews warn of possible kidney problems. With this diet, you should never violate the alcohol consumption regimen and if the kidneys previously failed (sand or stones have been found in this organ, a history of a chronic "dormant" disease), it is best not to take chances and loseweight by another method.

How does such nutrition benefit the body?

Proteins, they are proteins - these are the "building blocks" of the human body. Digestion converts them into amino acids, without which muscle growth, proper hormone production and the liver are impossible. A person who consumes too little protein faces chronic fatigue, reduced performance, inability to build a nice muscle relief while playing sports.

That is, many proteins are not only the absence of hunger, but also strength, beauty, health.

Diet Pro

• Unlike mono diets, protein nutrition satisfieswith a large list of allowed dishes. And if you compare with "hungry" methods of losing weight (for example, with the Japanese or French diet), this food is plentiful and will not have to struggle with constantly rising appetite.
• The necessary products are sold in every supermarket.
• The body gets used to small portions, so that even after leaving the diet the body will not need a "bowl" of food.
• You are losing weight not because of the loss of muscle mass, but because of the breakdown of fat(therefore, a protein diet is suitable not only for women, but also for men).
• The menu is good. Meat and seafood with salads are not bad onion or celery soups, boiled buckwheat and other dubious joys of mono diets.
• The result is blocked. If the weight returns, only after 6-8 months.
• Proteins strengthen bones. The protein diet is an effective prevention of osteoporosis.

But don't forget thealcohol regimen. The mandatory daily allowance of 1. 5-2 liters of water is a pledge of fresh health, toned skin (even with a loss of 5-6 kg), healthy kidney function.

Important: In the first days of the diet, the body loses a lot of water (hence the protein regime called "drying"). Drink plenty of water to replenish the loss of moisture. However, in the following days, the body needs clean water: the liquid will help remove toxins released during the "melting" of fat reserves.

Disadvantages and contraindications

• The protein diet is unlikely to be suitable for vegetarians, as it relies on the regular use of animal products. Of course, you can try to get out of it by eating lots of soy substitutes (vegan sausages and meatballs) and legumes. But at the same time, there will be no choice in the diet, so it will quickly become boring.
• This diet is slow. For a week of "protein" you can lose weight, but this weight will not be fixed. To get a more or less decent result, you have been losing weight for 2 weeks.
• Thediet is categorically contraindicatedfor people suffering from liver and kidney disease. Those suffering from arthritis, osteoarthritis and other joint diseases, have problems with the gastrointestinal tract (chronic pancreatitis, dysbiosis, colitis), heart problems (arrhythmia) are also at risk. It is worth refraining from a protein diet for pregnant women and for women who are breastfeeding.
• Although it is believed that this is not a "starvation" diet, it is impossible to eat "belly" protein foods. That is,will still have to limit itself by dosing small portions and refusing excessively large snacks.
• Due to a decrease in the amount of sugar in the diet, a person may be faced with an inability to concentrate on work, reduced ability to work, an unreasonably spoiled mood. It will be especially difficult for people with mental work.
• In addition to carbohydrates, such a diet is low in fiber. And for such nutrition, the body will "avenge" constipation. Drinking often will help solve this problem (but instead of tea, pour in clean water without gas). Also, do not ignore fresh herbs, vegetables, bran (add to salads, cottage cheese, buy dietary wholemeal bread).

Can a protein diet be harmful?

Yes, if the person gets too carried away by completely abandoning carbohydrates. True, you get fat from them, butcarbohydrates are necessaryfor muscle strengthening, proper cell division of the body, mental activity and physical endurance itself.

Furthermore, the increased protein content in the dietcauses the appearance of sand and kidney stones, constantly overloading this organ. So stretching the protein diet (even if you enjoyed it a lot) is not worth it.

By the way: it is believed that if a person plays sports on a protein diet (including strength training), the damage of a large amount of protein will be minimized.

When you start losing weight, remember. . .

1. Don't be hungry. Hungry - cook! You can have a snack, but only light vegetables or permitted protein meals.
2. Drink with meals. And not 2-3 sips, but up to 2 glasses of water. The liquid will help your stomach cope with heavy meals.
3. Give up fat(completely if possible). Don't even oil the salad.
4. If you see that you are buying little fruit and vegetables, don't hesitate: addvitamin supplementsto your diet.
5. Complete your diet with exercise.This is not only possible, but necessary, because fitness and shaping will speed up the weight loss process.
6. It is desirable to eat fractionally, dividing the daily food into 6 meals.
7. You can repeat this diet after 4 months, but better later.
8. Desired daily caloric value -of 700 kcal, maximum 1200 kcal. Remember: the daily energy requirement of a petite woman and a tall, muscular man is different. If the mentioned 700-800 kcal is enough for the first, then such a diet will "kill" health, its norm is at least 1200 kcal, or even more.
9. The menu must be balanced: it combines vegetable and animal proteins.

What to cook all week

The simplest menu for a week and 14 days does not require a long stay in the stove (after all, a long cooking is a constant "taste" and a relentless appetite). Use products with a minimum or better zero fat content.

But: it can be difficult to buy diet meals in supermarkets or bars. So it is best to prepare lunch in advance, at home (in the morning or in the evening), take it with you to the office in a tray and warm it there.

Breakfast: quick ideas

Have breakfast 30 minutes after getting up.

1. A portion of cottage cheese without honey and sugar. You can make the dish more palatable with 2-3 tablespoons of berries, a handful of seeds or garlic and herbs. It is not often possible to allow yourself to dry fruit (for example, raisins). But banana, grapes or honey should not be added to cottage cheese - these products contain a lot of carbohydrates.
2. Omelette with spinach and / or broccoli.
3. Egg Scramble. The recipe for this dish is simple: eggs are broken in a cold saucepan, butter is added, and the saucepan is put on fire. The eggs are mixed. When they cool, we take the scrambled out onto a plate and sprinkle with herbs. . . Yes, this is the same omelette, but by Gordon Ramsay! But it is rarely worth cooking, because the recipe contains oil.
4. Sandwich: a slice of toasted wholemeal bread without oil + boiled chicken breast + a leaf of lettuce.
5. Chicken (boiled, baked) + salad of fresh carrots and apples dressed with lemon juice.
6. Chicken broccoli soup.
7. Sugar-free oatmeal + protein omelette (you can leave 1 yolk for 3 proteins).

To arrive for lunch, you need amorning snack. The protein diet does not prohibit it.

Indulge in 2-3 fruits. It saturates the body with fructose and "fast" carbohydrates, which in the first half of the day will have time to move and will be consumed completely.

But since the diet is protein, you should choose snacks to go with: a protein shake, a wedge of low-fat cheese, hard-boiled egg white, a soy milk shake, grated carrots with sour cream sauce.

Lunch: easy to take

1. Lentil soup (you can cook for 2 days, and so that the soup does not get boring, the next day turn it into puree and season with light sour cream).
2. Steak + vegetable salad (without potatoes and corn).
3. A portion of wholemeal noodles (or durum wheat pasta) + vegetables + tofu.
4. Light shrimp salad.
5. Grilled turkey (fillet) + green salad.
6. Boiled chicken fillet + a portion of mushrooms (cooked without sauce, stewed or baked, even grilled). These dishes can be prepared in double quantities, leaving half for dinner.
7. Steamed chicken balls + rice side dish (max. 5 large spoons).

Some nutritionists also allow the cooking of salmon fillets, but not more than 75g per serving.

After lunch, theafternoon snackis ​​important (or snack # 2). In this case, try to avoid carbohydrates and fats. Crunch with fresh cucumber or 2-3 lettuce leaves.

Dice are also a great solution. There is a lot of protein in this product (especially in peanuts, almonds, pistachios), but no fewer calories, so eat some, but don't get carried away with nuts. The maximum daily dose is 30 g of nuts. It is desirable that this product is neither fried nor salty.

Dinner: Hey Easy!

1. Chicken fillet + celery salad (any kind).
2. Falafel + green salad. Important: falafel recipes call for fattening it. But this is not your option, because you are losing weight. Bake the chickpea patties in the oven, as this will sometimes reduce the calorie content of dinner.
3. Braised rabbit + quinoa side dish.
4. Mussels cooked in tomato sauce.
5. Boiled beans + steamed lean fish fillets.
6. Boiled or canned tuna + a portion of seaweed.
7. 3-4 egg protein omelette + fresh tomatoes.
8. Salad of boiled proteins and fresh vegetables.
9. Boiled beef meatballs + a glass of tomato juice.
10. A portion of cottage cheese casserole (without sugar, with nuts, eggs and 2-3 tablespoons of semolina).
11. A baked apple with ricotta and cinnamon.

There is no need to delay dinner.Finish it 3 hours before going to bed.

However, you shouldn't fall asleep from hand to mouth either. If before going to bed "the spoon sucks", drink a glass of low-fat kefir, "empty" yogurt, yogurt.

Discontinue the diet

Don't rush to buy sweets and fast food!

First, cook everything as you are used to, but start pouring vegetable oil on the salads(sesame, olive). Also pay attention to coconut oil - it can be used to season porridge, and it's also fried in this oil. At the same time, coconut oil saturates the body with vitamins, but is low in calories.

Introduce 100 kcal per dayuntil you return to the "pre-diet" diet. . . However, if you've gained extra weight because of this, you've probably already reviewed it and won't eat like that anymore!

And don't forget to introduce morefiberinto your diet (samples in the content of this nutrient - bran, pears, avocado, apples, beets, artichokes, chia seeds). Your job is to quickly cleanse the "stagnant" intestines.

The experience of those who have lost weight (and have not lost weight)

Positive Feedback

• The diet works, the weight is gone.
• Don't leave the gym.
• No hunger. He was hungry - he immediately got something protein from the "bins". If you've been running for a ride and haven't had time to cook something for yourself a day earlier, snacks for this diet are also sold at gas stations and small shops near your home (cereal rusks, nuts, dried fish fillets or squid rings, salted or canned).
• The experience of losing weight with 100% vegetable protein is described (the basis of this diet was made up of lentils, soy meat and tripled the amount of dairy products).
• In addition to losing weight, you can gain eye-catching muscles, inflate your abs, squat your buttocks.
• After losing weight, the volumes from the waist and hips were gone, but the bust remained unchanged.

Slimming women also call the protein diet"beauty diet", because during this diet the appearance of cellulite decreases, the face refreshes, the skin tightens, acne and blackheadsdisappear. Finally, it is especially sweet and healthy to sleep during this time - and healthy sleep also has a positive effect on appearance.

And "the icing on the cake":Positive feedback on the protein diet - about 95% of the total weight.

Criticism and shattered illusions

• If your shop does not sell a rabbit and you rarely buy turkey, you will have to create the whole menu on the chicken. As a result, by the end of the second week, you don't want to look at this meat anymore.
• People with hypertension rise due to the high protein content.
• Some people crave sweets all the time.
• If you get carried away with the diet and strengthen it, protein poisoning will begin. This condition can be recognized by thethe characteristic body odor that has appeared- it emits acetone from the skin. The smell is gone: "let's roll the fishing rods" urgently and introduce fiber, glucose.
• If you need to lose weight to the max, you have to count calories on a diet, weigh portions.