A balanced protein diet is considered one of the simplest and most effective methods of losing weight. The diet is designed for those who want to lose weight without giving up meat products. The menu of the protein diet consists mainly of protein foods, and the consumption of fats and carbohydrates is reduced to a reasonable minimum. A protein diet for weight loss will help you lose extra pounds without causing much harm to your body, provided you follow all the recommendations below.
Basic principles of a protein diet for weight loss
When a person eats a lot of foods containing carbohydrates, he feeds the body with simple "fuel", and all muffins, cakes, pizzas and many others for the most part contain simple fats and carbohydrates. The body, recognizing the food, uses carbohydrates tomaintains a person's strength, in other words, spends it on energy production, but it (the body) puts the remaining fat in the buckets, as if for a "black day". A person has many places where fat can be hidden, for example, the stomach or sides. But do not despair, the body can be tricked. It is enough to remove carbohydrates from consumption and feed the body only with proteins, it will immediately start looking for a way out of the current situation and will have to burn its own fat to get energy.
Physical activity will also help you lose weight. A protein diet is a great way to tone and strengthen your muscles (you need a lot of protein for that), and exercise will help you burn excess fat faster.
Advantages and disadvantages of a protein diet for weight loss
Pros 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 proteins, 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 nutritional component, the body spends more time and effort on its digestion, so hunger will not bite you after an hour or several hours. The second advantage of the 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, while maintaining a balanced diet. Weight loss is especially noticeable in people with a large excess amount of body fat. Losing weight happens quickly enough, which protects you from a lack of sweets. In addition, a huge number of recipes have appeared on the Internet that will refresh the not-so-bright dietary routine, but at the same time allow you to maintain the necessary amount of allowed calories. The main thing is to take the first step, and when you start to notice an amazing transformation and the old clothes become big, you will no longer want to go back or leave the planned goal.
Cons of a protein diet for weight loss
As in any other case, before starting to follow a protein diet, you should see a doctor and get personal recommendations about this step. All protein diets have contraindications - these are diseases of the kidneys, liver, heart and pregnancy. Of course, a protein diet is very different from some other mono-diets that lack the balance of vitamins and minerals at all. 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 face deterioration in the quality of his hair and nails, but also experience all the charms of poor/slow digestion and constipation. In the case of a protein diet, of course, it is also better to protect your body with vitamins in tablets. And the slow recovery of energy from the food consumed can cause slight dizziness and weakness. When following the diet, it is recommended to drink more fluids. It will promote good kidney function, which is compromised during a protein diet for weight loss. Also, the elderly should not be put on a protein diet. A large amount of protein and a small portion of fat increase the likelihood of blood clots due to improved blood clotting. Therefore, the protein diet, like others, should be approached with caution.
Protein diet products, their preparation
There is no need to fear that now you will have to stand idle in the kitchen for days, trying to prepare the entire diet menu according to recipes. Not at all! The diet is very simple and does not require you to buy papayas or mangosteens every day. The main food for the entire period of the diet should be food containing proteins. These include, in particular, low-fat varieties of fish and meat, as well as proteins in large quantities (contained in eggs and all types of dairy products). You should not abuse the percentage of fat content when consuming dairy products, it is better to limit yourself to 1-3%. Some diet menus allow you to include grapefruit or orange, but you should not overdo it with these citrus fruits, as the acidity of the stomach can increase, which in turn will lead to negative consequences. It is better to cook all dietary products that are allowed for consumption using a double boiler. This device perfectly prepares dishes, not allowing vitamins to "escape" from the product (as can happen during cooking), and also saves your time and effort. Multi-level steam appliances are designed for processing and cooking severalthe product at once. An assistant during the protein diet will also be a grill, on which you can safely cook without oil and fat.
It is worth noting that along with the listed products that are allowed for consumption, there are also those that are strictly prohibited for everyone who strictly follows a protein diet for weight loss. For example, all lovers of fried potatoes will have to forget about their delicacy for the entire duration of the diet! Potatoes are not recommended to be consumed in any form, be it mashed or baked potatoes. All types of cereals and pasta are now banned! And you should not fall for the persuasions of sellers that the durum wheat from which their pasta is made can be eaten every day. This is not true, as well as the fact that for the good work of the stomach it is vital to eat oatmeal in the morning, as there are many substitutes for this product to properly start the body after sleep. All baked goods, of course, also remain a thing of the past, especially rich baked goods. The same applies to all types of oil (butter, sunflower).
Duration of the protein diet
Protein-type diets are usually prescribed in detail for one to two weeks. The menu is not very varied, in the second week, if there is one, professionals advise to eat the same menu as in the first week, following the diet from the last to the first day. Among other things, nutritionists advise to follow a protein diet for no more than two weeks, after which it is advisable to take a break of six months, only after which you can resume the course.
Protein diet menu for weight loss for the day
All menus of protein diets, of which there is currently a huge variety (and they often bear the proud names of the creators of the menu), can be studied and compiled on their own based on 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 prefabricated version of the diet is especially suitable for slimmers who are not used to following a plan drawn up by another person.
It is worth remembering that you should eat at least four times a day, this may seem difficult for some people who lead an active lifestyle and cannot devote much time to eating. But claims that you can lose weight by eating once a day are a huge misconception. Chinese wisdom says: "Do you want to raise a sumist? Give him food once a day! "The fact is that throughout the day our body is very tired, and hunger will remind itself more and more often and with new force, as a result ofwhich there is a risk of gaining weight due to one but very dense breakfast. At these times, a person cannot control himself and the feeling of satiety does not come immediately, as a result of which a person overeats and gains excess weight. Food should be taken in small portions several times a day. You have to remember that in the morning you have to start your diet with a glass of water, then you have to wait for half an hour and only then you can start the breakfast. The last meal should be no later than two to three hours before bedtime. After lunch, it is allowed to eat protein along with some fiber, namely vegetables. This can be a small amount of tomatoes or cabbage, cucumber or zucchini.
To better perceive the information, you need to imagine the full menu for the week.
For breakfast
You can drink any coffee, even with milk, which is even more recommended to drink than regular black coffee, as the latter increases acidity in the stomach. Instead of coffee, you can drink any kind of tea, of course all drinks must be consumed without sugar. You can afford a jar of plain or drinking yogurt, or cottage cheese, or a boiled egg. Once a week you can eat buckwheat or oatmeal in water.
For lunch
After the first meal, especially such a meager one, you will want to eat first, so after two to three hours you can eat any fruit, except bananas and peaches, preferably citrus fruits. Drink some more tea.
For lunch
Lunch can be completely varied, first you can treat yourself to coarse black bread, add two medium tomatoes, one cucumber or a few leaves of lettuce, one hundred grams of beef / fish / chicken. Sometimes - soup from vegetables rich in fiber (zucchini, cabbage). You can drink tea.
For afternoon tea
It is 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 chicken breast with herbs by wrapping it in foil and baking it in the oven without using oil. Any meat, except pork, with vegetables will be an excellent dinner and will fill you up for a long time. After dinner, try not to eat anything but kefir.
Protein diet menu for 14 days
The menu for a protein diet for weight loss for two weeks may look like this.
One day.Breakfast: 100 g of low-fat cottage cheese. Second breakfast: 2 boiled eggs. Lunch: cream soup of broccoli or zucchini, baked with 100 g of feta cheese. Afternoon snack: 100 ml of low-fat yogurt to drink. Dinner: 150 g grilled turkey fillet with cranberry sauce.
Day 2.Breakfast: 100 g omelet. Second breakfast: salad of fresh leafy vegetables with 1 tsp of olive oil. Lunch: okroshka on low-fat kefir with turkey or beef, 150 g of steamed fish. Afternoon snack: 100 ml of kefir. Dinner: 150 g of boiled beef, salad of fresh vegetables.
Day 3.Breakfast: 100 g of low-fat cottage cheese with sour fruits (cranberries, cranberries). Second breakfast: 1 boiled egg. Lunch: 200g stuffed peppers, but use vegetables such as broccoli instead of rice. Afternoon snack: 100 g of cucumber and cabbage salad with olive oil. Dinner: 150-200 g of beef roasted with garlic.
Day 4Breakfast: 100 g boiled chicken breast without skin. Second breakfast: 100 g of grilled fish, one cucumber. Lunch: 150 ml of vegetable soup without potatoes. Afternoon snack: fresh tomato salad drizzled with olive oil. Dinner: 150 g of roast beef with garlic, 100 g of grilled vegetables.
Day 5Breakfast: 150 g of low-fat cottage cheese. Second breakfast: 1 orange. Lunch: fish soup, 100 g salad of red peppers, green salad, tomatoes seasoned with lemon juice. Afternoon snack: 100 g of low-fat yogurt. Dinner: 150 g of turkey meat stewed with cauliflower or broccoli.
Day 6Breakfast: oatmeal with water. Second breakfast: 100 g of sour fruit. Lunch: 150 g of grilled fish, 100 g of stewed eggplant. Afternoon snack: low-fat yogurt without sugar or additives. Dinner: 150 g of steamed beef, 100 g of tomato and cucumber salad, drizzled with olive oil.
Day 7Breakfast: 150 g of low-fat cottage cheese. Second breakfast: 1 boiled egg. Lunch: 150 g of grilled chicken without skin, two fresh tomatoes. Afternoon 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 seasoned with lemon and olive oil. Lunch: 200 g of steamed fish cutlets, 100 g of fresh vegetables. Afternoon snack: 125 ml of yogurt to drink without additives. Dinner: 200 g of any grilled fish with vegetables.
Day 9Breakfast: 150 g of low-fat cottage cheese with finely chopped herbs (fennel and parsley). Second breakfast: boiled egg with cucumber. Lunch: 200 g of boiled beef, 150 ml of tomato juice. Afternoon snack: 50 g of pine nuts. Dinner: 200 g of steamed fish, lettuce.
Day 10Breakfast: scrambled eggs with spinach. Second breakfast: 100 g of low-fat cottage cheese. Lunch: 150 g of boiled turkey, salad of fresh cucumbers and tomatoes, seasoned with lemon juice and olive oil. Afternoon snack: 1 grapefruit. Dinner: 200 g beef cutlets, green salad.
Day 11Breakfast: 100 g of low-fat cottage cheese with sour fruits. Second breakfast: 1 boiled egg. Lunch: 150 g of boiled turkey, salad of fresh vegetables. Afternoon snack: 75 g of tofu cheese. Dinner: 150 g of grilled chicken fillet.
Day 12Breakfast: 2 low-fat sour milks, 1 boiled egg. Second breakfast: salad of fresh vegetables with pieces of feta cheese. Lunch: fish soup (without potatoes). Afternoon 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 grilled fish, lettuce. Afternoon snack: one apple. Dinner: 120 g stewed beef, cabbage and carrot salad.
Day 14Breakfast: oatmeal. Second breakfast: leafy salad with cheese. Lunch: cream of cauliflower soup, grilled chicken breast. Afternoon snack: one boiled egg, a glass of tomato juice. Dinner: 200 g of any grilled seafood, 100 g of stewed green beans.
What can you drink during a protein diet for weight loss?
During the diet, you can drink tea or coffee without sugar, herbal decoctions, as well as plain and mineral water. All fruit juices and sugary drinks are excluded from the menu of the protein diet for weight loss. When you are on a protein diet, you can sometimes drink vegetable juices - tomato juice or celery and apple juice. The main thing is that the juice contains few carbohydrates.
The diet completely excludes any alcoholic beverages in order to reduce the burden on the liver, stomach and kidneys. In addition, alcohol blocks the enzyme pepsin that breaks down animal proteins in the stomach, and by consuming protein foods and alcohol together, not only will you not lose weight, but you will most likely get indigestion.
Prediction of weight loss on a protein diet
If you follow all the instructions for diet as well as exercise, the weight will come off pretty quickly. But the reduction happens differently in people with different proportions of fat. For example, with a height of 170 centimeters and a weight of sixty-five kilograms, in two weeks of dieting you can easily lose six to ten kilograms, depending on the duration and energy consumption of training.
This diet is not suitable for everyone, but if you get permission from a doctor and approach all points correctly, you can ensure a great figure in a short period of time. In addition, this figure will remain for a long time after the diet.