Excess weight is not an indicator of excellent health of a person, quite the opposite. Extra pounds indicate that the body has failed and is not working properly. Help to cope with the problem, which is specially developed by nutritionists diets. The most productive and effective of them is protein.
Protein diet for weight loss
A diet consisting of foods high in protein is a protein diet for rapid weight loss. But it is also strict control and restriction of carbohydrate and fat intake. During this effective diet, the body actively removes fluids and calcium. With such a diet, a large load goes to the kidneys, and as a result, a person can experience dry skin, dull hair and brittle nails.
To avoid dehydration and feel well, you should drink plenty of purified water as indicated in the Fluid Intake Chart. It will not be superfluous to use vitamins. The combination of proper and balanced nutrition, exercise can have a great effect. You don't need to train in the gym, simple exercises that will take half an hour of your time will be enough. A protein diet in 2 weeks can completely transform your figure.
Benefits of a high protein diet
This diet has many benefits. The main advantages of a protein diet:
- Satisfies hunger for a long time. Protein is a complex element, the body needs time and energy to digest it. This is the reason for eliminating hunger for several hours.
- A balanced diet helps you not to gain weight, but to lose it quickly.
Cons of a protein diet
There are disadvantages to the protein diet:
- after the end of the diet, it is easy to break down into carbohydrate foods (flour, pasta);
- the condition of nails and hair may deteriorate;
- increased load on the kidneys;
- 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 main ingredients:
- Dishes from poultry, rabbit, veal, veal, lamb. You can cook meat according to different recipes: steam, boil, stew, fry without oil.
- A variety of lean fish. Choose varieties at your discretion, 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, prefer vegetables and cabbage - white, cauliflower, Brussels sprouts.
Protein diet - it is better to make a menu for 14 days in advance - it should not be scarce. 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, which is necessary for our body. Salads should be seasoned with lemon juice, linseed or olive oil. During a strict diet, you can use different spices. Salt should be limited.
- potatoes;
- bakery products;
- oatmeal, pasta;
- any sweet drinks;
- alcoholic beverages.
Protein day menu
After successful weight loss, you need to keep in shape with the help of effective fasting days. They are held once a week at home, on this day only protein foods are consumed. Don't forget to drink about two liters of sugar-free liquid. It is allowed to eat vegetables, raw, cooked or stewed. Feeding is done every 4-5 hours. There are several types of fasting days:
- Unloading meat day. For one day, you can eat only lean meat in boiled or stewed form. It should be divided into equal parts and eaten throughout the day. You can satisfy your hunger with low-calorie vegetables (tomatoes, cabbage, cucumbers). In the evening, if you wish, it is allowed to drink 250 grams of kefir with 1% fat.
- According to reviews, kefir day is the most popular and effective. For one 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 you should not forget about the use of water in large quantities.
- The unloading day of fish is very similar to that of meat. You can take for this hake, salmon, pelengas, pink salmon, silver carp. The protein day menu consists of 600 grams of delicious fish of your choice. Drinking lemon water or ginger water will help fight hunger. You can start your morning with green tea.
Types of protein diets
There are different options for a protein diet. The duration of such a diet varies from 5 to 14 days. An accelerated and quick 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 protein-rich diet are:
- meat, preferably chicken fillet;
- dairy products and milk;
- herbal tea, still 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 should be taken every 6 hours for 200 grams. Small meals and small portions will not allow you to feel 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. An example menu of a protein diet for weight loss also includes a small amount of carbohydrate food.
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 coffee drink. Lunch - 1 tablespoon of fermented baked milk, 2 eggs, 130 grams of boiled cabbage. Dinner - 250 grams of boiled fish with broth.
- Breakfast - 230 ml 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 unsweetened tea. Lunch - 180 g of steamed chicken, 100 g of steamed 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 tablespoon of ryazhenka, 25 g of cheese.
- Breakfast – 1 raw carrot, 270 ml of tea. Lunch - 1 cup of boiled milk, pork with vegetables 250 g, banana. Dinner - 1 tablespoon of 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 tablespoon of sour cream. Dinner - 100 g of raw carrots seasoned with vegetable oil, a few 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 of 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, etc.
Video: protein diet menu
attention!The information provided in the article is for informational purposes only. The materials of the article do not call for self-medication. 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 pounds do not return immediately and the result is quite stable. In the menu for the week, you can see how to correctly combine products 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 removal of excess fat, not muscle mass, which avoids exhaustion. The principle of action is as follows: when using proteins as the main food and reducing the amount of carbohydrates as much as possible, the body must draw energy from fat deposits, since protein serves only as a building material and is not energy-intensive enough.
In the first stage, excess fluid leaves the body, so the protein diet is also called "drying". Then, being in a stressful state, the body begins to burn muscle tissue and tries to accumulate even more fat - to avoid hungry days.
It is at this stage that the large amount of protein does not allow the muscles to leave, compensating for the losses. If it is impossible to save the excess in 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 "crashes" as there will be no constant feeling of hunger.
Day 1
Breakfast:150 g low-fat cottage cheese, sugar-free tea or coffee.
Light breakfast:an apple.
Dinner:vegetable broth, 150 g of boiled chicken breast, 1 slice of whole grain bread.
Snack:100 g of Greek yogurt.
Dinner:200 g stewed fish or poultry, vegetable salad.
Day 2
Breakfast:protein omelet 150 g, tea or coffee.
Light breakfast:2 unsweetened cheesecakes.
Dinner:150 g of boiled beef, vegetables.
Snack:a glass of kefir or yogurt without additives.
Dinner:200 g of baked fish, 100 g of fresh vegetables.
Day 3
Breakfast:2 boiled eggs, coffee or tea.
Light breakfast: 1 apple.
Dinner:200 g of turkey meat, 5-7 tbsp of cooked brown rice.
Snack:unsweetened cottage cheese.
Dinner:150 g beef, 100 g coleslaw.
Day 4
Breakfast:buckwheat porridge with milk, tea.
Light breakfast:1 grapefruit.
Dinner:200 g chicken fillet, 150 g green beans.
Snack:a glass of ryazhenka.
Dinner:200 g of boiled fish, 150 g of fresh or stewed vegetables.
Day 5
Breakfast:150 g of boiled chicken, cabbage or cucumber salad.
Light breakfast:1 orange.
Dinner:200 g of steamed fish, one slice of whole grain bread.
Snack:100 g of natural yogurt.
Dinner:200 g of steamed beef, 150 g of vegetable salad.
Day 6
Breakfast:protein omelet, tea or coffee.
Light breakfast:any citrus.
Dinner:beef or chicken steak, 100 g of vegetables.
Snack:a glass of kefir.
Dinner:150 g of baked fish, 100 g of cabbage salad.
Day 7
Breakfast:salmon steak with vegetable salad, tea or coffee.
Light breakfast:1 apple.
Dinner:vegetable soup on low-fat meat broth, 100 g of boiled beef, one slice of whole grain bread.
Snack:cottage cheese souffle.
Dinner:100 g of poultry meat, 100 g of vegetable salad.
results
The effect of losing weight on a protein diet, as a rule, becomes noticeable after a week, when the first 4-5 extra pounds disappear..The most noticeable result will be after three weeks, when the extra pounds will disappear even more and the muscles will become noticeably lighter. After all, a protein diet is designed to get rid of body fat, not muscle mass. The benefit of protein products for the recovery and "building" of muscles is sufficient.
The greater the initial weight of the dieter, the greater will be the "loss" during the diet. For example, with a weight of 100 kg and the presence of obesity, you can lose weight by 5-10 kg in two weeks. At the same time, the diet is quite varied and will not cause an aversion to a specific product, as happens with monodiets.
It is believed that the optimal period when you can adhere to a protein diet with benefit and without harm to health is 10-14 days. During this time, you can lose 8-15 kilograms.
The minimum duration of the protein diet is one week, the maximum is 21 days.
For people with kidney disease and even suspected kidney disease, a protein diet is categorically contraindicated.
Reviews of nutritionists
- Protein diets are based on a very high protein intake. The advantages of the diet are a feeling of satiety and a quick result in losing weight. Cons – loose 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 little fiber and high cholesterol due to eating fatty meat, saysDilara Akhmetova, consultant nutritionist, nutrition coach.
Recipes for a protein diet
A protein diet involves weight loss by increasing protein intake, reducing carbohydrates, and reducing total caloric intake. It is believed that the complete rejection of carbohydrates allows you 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 quickly and effectively lose weight on protein diets, people around the world are interested in what dishes 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 several recipes for protein dishes.
Main dishes
Chicken fillet in kefir
Cut 100 g of chicken fillet and mix with salt, pepper and herbs. Mix 50 ml. kefir, 50 ml. water and stuff the fillet. Refrigerate for at least 3 hours. Then they are put in a hot pan and stewed for 5 minutes on each side.
Dry scrambled eggs
We take a box for warming food in the microwave, crack a dozen or two eggs in it (as many as you need XD), and stir for a few minutes (depending on the number of eggs. The more - the longer) in the microwave)
It's cool that the size is under 10 cooking eggs. It is more convenient to eat - do not choke). And delicious) Yes, you can add anything. Vegetables, meat, whatever you want.
Fish baked in the oven
Any fish to your taste (I take hake, pollock, cod, tilapia, pangasius, trout) pour lemon juice, sprinkle with dried herbs, bake in the oven until soft.
I put foil on a baking sheet (or in a baking tray) and add a little water - then the baking sheet does not need to be washed and the fish does not stick and does not burn. Can be made in a baking sleeve.
Chicken fillet in lemon juice
The chicken fillet is pounded, poured with lemon juice, sprinkled 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. Deep fry without oil.
Fish in Polish
Boil the fish (for this dish I take pollock / hake / cod). Disassemble from the bones into pieces of about 2-3 cm. Put in a pot, pour the fish stock (to cover the fish), salt (I don't salt)/pepper, rub 1 whole boiled egg + 2 pcs. egg whites on top. Let it simmer on low heat under the lid for 5-7 minutes.
Fish cutlets with basil sauce
- Fish fillet (I had pangasius and haddock)
- 1 egg
- a quarter of an onion
- a little salt
- for fat-free egrut sauce
- some mustard
- dry basil
For the sauce, mix all the ingredients and set the sauce aside. 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 on low heat under a lid. Everything is simple.
Roast pork in 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 black pepper, chopped bay leaf and salt. Put in the oven. Periodically, the meat should be watered with the juice that is released.
Cut the finished roast into pieces, put on a plate and pour soy sauce. Separately serve greens, pickles, pickled zucchini, zucchini, tomatoes, sauerkraut.
Beef with brown rice
250 grams of meat, cut into equal cubes, are fried in olive oil, then poured with two cups of water, salted, spices are added to taste and left to stew for half an hour. You will get a broth to which you need to add half a cup of brown rice and leave everything on fire until the rice is steamed and the broth evaporates.
Protein soups
At first glance, it may seem that making soups as part of a protein diet is almost impossible. In fact, traditionally soup (except for vegetarian) is a combination of a protein base (broth from meat, poultry, fish, seafood, etc. ) with a carbohydrate dressing (various vegetables, grains, pasta or noodles, etc. ). Meanwhile, liquid food contributes to weight loss, and in any diet, liquid meals are welcome. How to cook soup for a protein diet, excluding most of the usual vegetables and grains? It's actually quite simple!
Spinach puree soup
Products: Skinless turkey breast or legs, 1 package of spinach (can be frozen), 2 cloves of garlic, spices of your choice, 1/3 cup skim milk, salt, pepper.
Method of preparation: Boil the turkey, remove the meat from the broth and let it cool. Finely chop the spinach and boil it in the prepared broth for about 5 minutes. The turkey meat is disassembled, separated from the bones and tendons, finely chopped and returned to the broth. Cook the spinach and turkey together for a few more minutes. Allow the resulting "porridge" to cool slightly, then turn it into a puree with a blender, gradually adding milk, spices and finely chopped herbs to the soup. It is better to serve immediately, as reheating the soup may lose its puree consistency.
Fish soup "Salmon with milk"
Products: 450 g of salmon fillet, 3-4 medium-sized tomatoes, 1 onion, 1 carrot, half a liter of skimmed milk, greens as desired, salt, black pepper.
Method of preparation: Tomatoes are poured with boiling water, peeled and finely chopped. The onion is peeled and also finely chopped. Grate the carrots. Fry the carrots and onions in a non-stick pan, a little later add the tomatoes to them. Transfer to a pot, pour 1 liter of water, let it boil. Then cook the vegetables on low heat for about 6-8 minutes. Cut the salmon into small cubes, add to the broth. After a few minutes, add milk. After 5 minutes, add spices and herbs and turn off. Let it boil for 15-20 minutes.
Soup with meatballs
Prepare the broth on chicken bones, roll the chicken breast meat in a meat grinder, make meatballs from it and add them to the boiling broth. Then add green beans, some black pepper and vegetables to the water.