Being overweight is not an indicator of a person's good health, quite the opposite. Extra kilograms indicate that the body is malfunctioning and not functioning properly. Helps solve problems with diets specially developed by nutritionists. The most productive and effective of these is protein.
protein diet for weight loss
A diet consisting of foods high in protein is a protein diet for rapid weight loss. But at the same time, it is also a strict control and restriction of carbohydrate and fat intake. On this effective diet, the body actively removes fluids and calcium. With this diet, the kidneys are heavily taxed, and as a result, a person may experience dry skin, dull hair, and brittle nails.
To avoid dehydration and feel good, you should drink plenty of pure water, as indicated in the fluid intake chart. Using vitamins will not be superfluous. Proper and balanced diet, combined with exercise can achieve great results. It is not necessary to train in the gym, simple exercises will suffice, which will take half an hour of your time. A 2-week protein diet can completely transform your body.
Benefits of a High Protein Diet
This diet has many benefits. The main advantages of a protein diet:
- Long-term hunger. Protein is a complex element and it takes time and strength for the body to digest it. That's what makes hunger go away for a few hours.
- Eating a balanced diet helps to gain weight but also helps to lose it fast.
Disadvantages of protein diets
Protein diets have disadvantages:
- After the diet is over, foods that are easily decomposed into carbohydrates (noodle products, pasta);
- The condition of nails and hair may worsen;
- increase the burden on the kidneys;
- Diet can cause frequent mood swings.
what you can eat on a protein diet
A list of foods you can eat on a protein diet includes the following key ingredients:
- Poultry, rabbit, veal, beef, lamb dishes. You can cook meat according to various recipes: steamed, boiled, stewed, fried without oil.
- All kinds of lean fish. Choose the variety at your discretion, it's a matter of taste.
- Protein-rich chicken or quail eggs.
- Vegetables (all vegetables except potatoes). They can be taken fresh or frozen for mixing. With them, cook soups, fry, stew, give preference to vegetables and cabbage - cabbage, cauliflower, Brussels sprouts.
A protein diet - ideally with a menu made 14 days in advance - should not be scarce. Diet can be diluted with the following products: canned fish, lightly salted lard, high-quality sausages, dark chocolate, fruit in moderation. Tomatoes play a special role: they contain lycopene, which our bodies need. Salads should be dressed with lemon juice, flaxseed or olive oil. On a strict diet, you can use different spices. Salt needs to be limited.
- Potato;
- baked goods;
- porridge, pasta;
- any sweetened beverage;
- Alcoholic beverages.
protein day menu
After losing weight, you need effective fasting days to keep it in shape. They meet once a week at home and eat only protein food on this day. Remember to drink about two liters of fluids without sugar. Raw, boiled or stewed vegetables are allowed. Eat every 4-5 hours. There are several types of fasting days:
- Unloading day. Eat only boiled or stewed lean meat a day. It must be divided into equal portions and consumed throughout the day. You can fill your hunger with low-calorie vegetables (tomatoes, cabbage, cucumbers). In the evening, if desired, drink 250 grams of 1% fat kefir.
- According to reviews, one-day kefir is the most popular and effective. You need to drink one and a half liters of kefir a day. Diet can be changed with 3-5 apples. But you shouldn't forget about using water in abundance.
- The unloading days for fish are very similar to those for meat. You can prepare food for this hake, salmon, pike, pink salmon, chub. The protein day menu includes 600g of your choice of gourmet fish. Drinking lemon or ginger water can help fight hunger. You can start your day with green tea.
Types of Protein Diets
There are a variety of protein dietary options. The duration of this diet varies from 5 to 14 days. One way to speed up and lose weight fast is to follow a five-day protein diet. Use it when you need to lose weight fast. The main foods in this high-protein diet are:
- Meat, preferably chicken tenders;
- dairy products and milk;
- Herbal teas, non-carbonated mineral water (no coffee).
The diet for these ten days is almost the same as before. The only difference is the use of fermented dairy products, 200 grams every 6 hours. Portions and small portions won't leave you hungry. Be sure to drink plenty of non-carbonated water and exercise. Excess weight will disappear quickly. The diet for 2 weeks is obviously different from before. The protein diet sample menu for weight loss also includes small amounts of carbohydrate foods.
14 day protein diet menu
Detailed instructions for the diet will help you lose weight quickly without compromising your health. 14-Day Protein Diet:
- Breakfast - 270ml coffee drink. Lunch - 1 tbsp. Fermented milk, 2 eggs, 130 grams of boiled cabbage. Dinner - 250 g of boiled fish broth.
- Breakfast - 230ml sugar-free fruit juice, 2 scrambled 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, 270ml unsweetened tea. Lunch - 180 grams of steamed chicken, 100 grams of stewed zucchini, and 1 grapefruit. Dinner - 2 eggs, 170 grams of lean beef, 125 grams of fresh vegetable salad.
- Breakfast - 270ml unsweetened tea, 20g cheese, 10g butter. Lunch - 2 boiled carrots, salmon steak 150g, fresh fruit 150g. Dinner - 1 tbsp. ryazhenka, 25 g cheese.
- Breakfast - 1 raw carrot, 270ml tea. Lunch - 1 cup curd, pork and vegetables 250g, banana. Dinner - 1 tbsp. Kefir, 1 egg, 25 g cheese.
- Breakfast - 250ml tea, 2 eggs, 15g dark chocolate. Lunch - 170 g boiled rabbit meat, 150 g vegetable salad, 1 tbsp. a spoonful of sour cream. Dinner - 100 g raw carrots seasoned with vegetable oil, a couple of boiled eggs.
- Breakfast - 270ml tea, 4 quail eggs, 15g dark chocolate. Lunch - 170 g of beef, 120 g of buckwheat, 2 apples or 1 banana. Dinner - 2 eggs, 100 g fish, 1 tbsp. Kefir, 150 g vegetables.
- The second week repeats the menu from the first week, but in reverse order, 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. Article materials do not require self-processing. Only a qualified physician can make a diagnosis and make recommendations for treatment based on the individual characteristics of a particular patient.
protein diet
As a result, the lost kilos are not returned immediately, and the result is very stable. In this week's menu, you can see how to combine products correctly so that the percentage of protein in the food exceeds 30%, and the opposite is true for carbohydrates.
Benefits of a High Protein Diet
Weight loss is due to the removal of excess fat, not muscle mass, thus avoiding burnout. Here's how it works: When eating protein as a staple and minimizing carbohydrate intake, the body has to draw energy from fat deposits because protein is just a building material and not energy intensive enough.
During the first phase, excess fluid leaves the body, so the protein diet is also called "drying". Then, in a state of stress, the body starts burning muscle tissue and trying to accumulate more fat -- in order to avoid days of starvation.
It is at this stage that a large amount of protein keeps the muscles from leaving, making up for the loss. When excess reserves cannot be preserved, the body begins to burn fat deposits.
Protein takes a long time to digest, so there will be no hunger pangs. This reduces the chance of "crashing" as there is no constant hunger.
first day
breakfast:150g low-fat cottage cheese, unsweetened tea or coffee.
snack:an apple.
dinner:Vegetable broth, 150 grams of boiled chicken breast, 1 slice of whole wheat bread.
Afternoon snack:100 g greek yogurt.
dinner:200 g steamed fish or poultry, vegetable salad.
day 2
breakfast:Egg white omelette 150g, tea or coffee.
snack:2 unsweetened cheesecakes.
dinner:150g boiled beef, vegetables.
Afternoon snack:A cup of kefir or yogurt without additives.
dinner:200 grams of grilled fish and 100 grams of fresh vegetables.
3rd day
breakfast:2 boiled eggs, coffee or tea.
snack:1 apple.
dinner:200 g turkey, 5-7 tbsp. Cook brown rice.
Afternoon snack:Unsweetened curd cheese.
dinner:150g beef, 100g coleslaw.
fourth day
breakfast:Buckwheat porridge with milk and tea.
snack:1 grapefruit.
dinner:200 grams of chicken tenders, 150 grams of green beans.
Afternoon snack:A glass of ryazhenka.
dinner:200g boiled fish, 150g fresh or steamed vegetables.
fifth day
breakfast:150g boiled chicken, cabbage or cucumber salad.
snack:1 orange.
dinner:200 grams of steamed fish, a piece of whole wheat bread.
Afternoon snack:100 g natural yoghurt.
dinner:200 grams of steamed beef, 150 grams of vegetable salad.
sixth day
breakfast:Protein omelet, tea or coffee.
snack:any citrus.
dinner:Veal or chicken steak, 100 g vegetables.
Afternoon snack:cup of kefir
dinner:150g grilled fish, 100g coleslaw.
day 7
breakfast:Salmon steak served with green salad, tea or coffee.
snack:1 apple.
dinner:Vegetable broth with low-fat broth, 100 grams of boiled beef, a slice of whole wheat bread.
Afternoon snack:Curd souffle.
dinner:100 grams of poultry meat, 100 grams of vegetable salad.
result
Typically, weight loss from a protein diet becomes apparent after a week, when the initial 4-5 pounds disappear..The most dramatic results will be seen within three weeks, when excess weight is further lost and muscle relaxation becomes apparent. After all, protein diets are designed to shed body fat, you're not losing muscle mass. The benefits of protein products for muscle recovery and "building" are enough.
The more weight a person loses to begin with, the more they "lose" during the diet. For example, if you weigh 100 kg and you are obese, you can lose 5-10 kg in two weeks. At the same time, the diet is very diverse and does not induce aversion to specific products like a single diet.
It is believed that 10-14 days is the best period of time when sticking to a protein diet is beneficial without compromising health. During this time, you can lose 8-15 kg.
The minimum duration of the protein diet was one week and the maximum was 21 days.
For people with kidney disease or even suspected kidney disease, protein diet is absolutely contraindicated.
Nutritionist's Reviews
- A protein diet is based on a very high protein intake. The advantage of the diet is satiety and rapid weight loss. Cons - Sudden weight loss leading to sagging skin, high levels of protein breakdown products leading to kidney problems (stone formation and urinary tract inflammation); constipation, low fiber and high cholesterol if one eats fatty meats, saysDilara Akhmetova, consultant nutritionist, nutrition coach.
Protein Diet Recipes
A protein diet involves weight loss by increasing protein intake, reducing carbohydrates, and reducing overall calorie intake. It's believed that cutting out carbohydrates altogether will allow you to lose weight more effectively, but this approach is not very safe for your health.
Protein recipes, including soup recipes, are especially popular these days. Inspired by the many examples of stars in show business, film and politics who lost weight quickly and effectively with protein diets, people all over the world are interested in which dishes can make up a protein diet in their daily diet.
During the diet it is necessary to reduce the consumption of carbohydrates and fats so that your menu will not be boring, we offer several recipes of protein dishes.
main course
Kefir Chicken Tenders
Cut into 100 grams. Chicken tenders mixed with salt, pepper, and herbs. Mix 50ml. Kefir, 50ml. Add water and fill the fillets. Place in the refrigerator for at least 3 hours. Then place in a hot pan and simmer for 5 minutes on each side.
dry scrambled eggs
We take a box of microwaved food, break a dozen or two eggs into it (how many XD), stir for a few minutes (depending on the number of eggs. The more - the longer the microwave)
It's pretty cool to have less than 10 eggs boiled. It is more convenient to eat - do not choke). Delicious) Yes, you can add anything. Vegetables, meat, you name it.
fish baked in the oven
Any fish that suits your taste (I eat hake, cod, hake, tilapia, pangasius, trout), pour over lemon juice, sprinkle with dried herbs and bake in the oven until softened.
I put the foil on a baking sheet (or baking sheet) and add a little water - then the baking sheet doesn't need to be cleaned, the fish doesn't stick and it doesn't burn. Can be done in a baking sleeve.
Chicken Tenders with Lemon Sauce
Chicken tenders are beaten, drizzled with lemon juice, sprinkled with natural spices (I used dried herbs), salt (I don't eat salt, so I don't add salt). Marinate for several hours. No frying.
fish in polish
Boil the fish (I use cod/hake/cod for this dish). Disassemble from the bone into approximately 2-3 cm pieces. In a saucepan, pour fish broth (so it covers the fish), salt (I don't add salt)/pepper, rub 1 whole hard boiled egg + 2 egg whites on top. Cover and simmer for 5-7 minutes on low heat.
Fish Fillets with Basil Sauce
- Fish fillets (I had pangasius and haddock)
- 1 egg
- quartered onion
- a little salt
- for sauces fat-free
- a little mustard
- dried basil
For the sauce, combine all ingredients and set sauce aside. We grind the fillets with onions in a blender or meat grinder, add a little salt and make small cutlets. Because we fry in a dry frying pan under the lid on low heat. Everything is very simple.
Roast pork
- 1 kg pork
- 1 cup soy sauce
- Salt
- black pepper
- bay leaf to taste
- 1/2 lemon juice
Grate a piece of pork with lemon juice and sprinkle with pepper, chopped bay leaf and salt. Put in the oven. The meat should be watered regularly with the juicy juices that protrude.
Cut into pieces, put on a plate, and drizzle with soy sauce. Serve vegetables, pickles, pickled squash, zucchini, tomatoes, sauerkraut separately.
brown rice beef
250 grams of meat, cut into equal cubes, fry in olive oil, then pour two glasses of water, salt, add seasonings to taste and simmer for half an hour. You will get a broth to which you need to add half a cup of brown rice and put everything on the fire until the rice is steamed and the broth evaporates.
protein soup
At first glance, including soup as part of a protein diet may seem almost impossible. In fact, traditional soups (except vegetarian ones) are a combination of a protein base (soups of meat, poultry, fish, seafood, etc. ) and carbohydrate flavorings (various vegetables, grains, pasta or noodles, etc. ). At the same time, liquid food helps to lose weight, and any diet is based on liquid food. How to make soup for a protein diet, excluding most common vegetables and grains? it's actually really easy!
spinach puree
INGREDIENTS: Skinless turkey breast or drumstick, 1 package spinach (frozen also works), 2 cloves garlic, any herbs of your choice, 1/3 cup skim milk, salt, pepper.
Preparation: Bring the turkey to a boil, remove the meat from the broth and let it cool. Chop the spinach and cook in the prepared broth for about 5 minutes. Break apart turkey, separating bones and veins, chop and return to broth. Cook the spinach with the turkey for a few minutes. Let the resulting "porridge" cool slightly, then puree it with a blender, gradually adding milk, spices and chopped herbs to the soup. It is best served right away, as the soup may lose its puree-like consistency when reheated.
Dashi "milk salmon"
Ingredients: 450g salmon fillet, 3-4 medium tomatoes, 1 onion, 1 carrot, half a liter of skim milk, any vegetables (if desired), salt, pepper.
Preparation: Pour boiling water over the tomatoes, peel and chop. Peel and chop the onion. Grate carrots. Saute the carrots and onions in a non-stick pan, adding the tomatoes later. Transfer to a saucepan, pour 1 liter of water and bring to a boil. Next, cook the vegetables for about 6-8 minutes on low heat. Dice the salmon and 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
To prepare the broth from the chicken bones, mince the chicken breasts in a meat grinder, form them into meatballs and add them to the boiling broth. Then add green beans, a little bell pepper and greens to the water.