Excess weight is not an indicator of excellent health in a person, but the opposite. Extra kilograms indicate that the body is damaged and does not work properly. Help to cope with the problem, which was specially developed by nutritionists' diets. The most productive and effective of them is protein.
Protein diet for weight loss
A diet consisting 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 removes fluid and calcium. Such a diet puts a lot of strain on the kidneys, as a result of which a person can have 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. The use of vitamins will not be superfluous. A combination of proper and balanced diet and exercise can have a huge effect. It is not necessary to train in the gym, simple exercises that will take you half an hour will be enough. A protein diet can completely transform your figure in 2 weeks.
Benefits of a protein diet
This diet has many benefits. The main advantages of a protein diet:
- Satisfy 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 not to gain kilograms, but to lose them quickly.
Disadvantages of protein diet
Protein diet has disadvantages:
- After finishing the diet, it is easy to indulge in carbohydrate-containing foods (flour products, pasta);
- The condition of nails and hair may worsen;
- 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:
- Poultry, rabbit, veal, cow, lamb dishes. You can cook meat according to different recipes: steamed, boiled, boiled, fried 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 frozen. Cook soups with them, fry, boil, give preference to greens and cabbage - white, cauliflower, Brussels sprouts.
Protein diet - it is better to make the menu 14 days in advance - should not be scarce. The diet can be diluted using such products: canned fish, lightly salted lard, quality sausages, dark chocolate, fruits in moderation. Tomatoes play a special role: they contain lycopene, which is essential for our body. Salads should be mixed with lemon juice, flax or olive oil. During a strict diet, you can use different spices. Salt should be limited.
- potato
- bakery products;
- porridge, pasta;
- any sweet drink;
- alcoholic beverages.
Protein daily menu
After successful weight loss, you need to maintain your shape with the help of effective fasting days. They are held once a week at home, on this day only protein food is consumed. Remember to drink about two liters of fluid without sugar. It is allowed to eat vegetables raw, boiled or stewed. Meals are taken every 4-5 hours. There are several types of fasting days:
- A day of relaxation on meat. For one day, you can eat only lean meat in boiled or stewed form. 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 kefir with 1% fat.
- According to reviews, kefir day is the most popular and effective. During one day you should drink one and a half liters of kefir. The diet can be replaced with apples in the amount of 3-5 pieces. But don't forget to use plenty of water.
- A day of relaxation on fish is very similar to meat. For this you can get hake, salmon, pelenga, pink salmon, silver carp. The protein daily 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 many options for protein diets. 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 of this high protein diet are:
- meat, preferably chicken fillet;
- dairy products and milk;
- Herbal tea, still mineral water (do not drink coffee).
The ten-day diet 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 per 200 grams. Fractional meals and small portions will not allow you to feel hungry. Be sure to drink plenty of still water and exercise. Extra pounds will disappear very quickly. The 2-week diet is significantly different from the previous one. A sample menu of a protein diet for weight loss also contains 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 coffee drink. Lunch - 1 tbsp. K. 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. Dinner - 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. Dinner - 180 g of steamed chicken, 100 g of stewed zucchini, 1 grapefruit. Dinner - 2 eggs, 170 g lean beef, 125 g 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. K. Ryazhenka, 25 g of cheese.
- Breakfast - 1 raw carrot, 270 ml of tea. Lunch - 1 glass of curd milk, pork with vegetables 250 g, banana. Dinner - 1 tbsp. K. 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. K. a spoonful of sour cream. Dinner - 100 grams of raw carrots mixed with vegetable oil, a few 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. K. Kefir, 150 g of vegetables.
- The second week repeats the menu of the first, but the sequence changes, e. i. Day 8 equals day 7, day 9 equals day 6, and so on. Sh.
Video: protein diet menu
Attention!The information contained in the article is for informational purposes only. The materials of the article do not require self-medication. Only a qualified doctor can make a diagnosis and give treatment recommendations, taking into account the individual characteristics of a particular patient.
protein diet
As a result, the lost kilograms do not return immediately and the result is quite stable. In the menu of the week, 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 protein diet
Weight loss is achieved by removing excess fat, not muscle mass, which prevents fatigue. The principle of action is as follows: when using protein as the main food and reducing the amount of carbohydrates as much as possible, the body must get energy from fat deposits, because 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 "dehydration". 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 a large amount of protein does not allow the muscles to go out, making up for the losses. If it is impossible to save excess reserves, the body begins to burn fat deposits.
Proteins are absorbed for a long time, so there is no feeling of hunger. This reduces the likelihood of a "crash" because there will be no constant feeling of hunger.
Day 1
Breakfast:150 g of low-fat cottage cheese, tea without sugar or coffee.
Food:one apple
Dinner:Vegetable broth, 150 g of boiled chicken breast, 1 slice of grain bread.
Afternoon breakfast:100 g of Greek yogurt.
Dinner:200 g of steamed fish or poultry, vegetable salad.
Day 2
Breakfast:Protein omelet 150 g, tea or coffee.
Food:2 sugar-free cheesecakes.
Dinner:150 g of boiled beef, vegetables.
Afternoon breakfast: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.
Food:1 apple.
Dinner:200 g of turkey, 5-7 tbsp. K. Cooked brown rice.
Afternoon breakfast:Sugar-free cottage cheese.
Dinner:150 g beef, 100 g coleslaw.
Day 4
Breakfast:Buckwheat porridge with milk, tea.
Food:1 grapefruit.
Dinner:200 g of chicken fillet, 150 g of green beans.
Afternoon breakfast:A glass of Ryazhenka.
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.
Food:1 orange.
Dinner:200 g of steamed fish, one slice of grain bread.
Afternoon breakfast:100 g of natural yogurt.
Dinner:200 g of steamed beef, 150 g of vegetable salad.
Day 6
Breakfast:Protein omelette, tea or coffee.
Food:Any citrus.
Dinner:Veal or chicken steak, 100 g of vegetables.
Afternoon breakfast:a glass of kefir.
Dinner:150 g of baked fish, 100 g of cottage cheese.
Day 7
Breakfast:Salmon steak with vegetable salad, tea or coffee.
Food:1 apple.
Dinner:Vegetable soup on low-fat meat broth, 100 g of boiled beef, one slice of wholemeal bread.
Afternoon breakfast:Cottage cheese soup.
Dinner:100 g of poultry meat, 100 g of vegetable salad.
results
The effect of weight loss on a protein diet is usually noticeable after a week, when the first 4-5 extra kilograms disappear..The most noticeable result will be in three weeks, when the extra weight will pass even more and the relief of the muscles will become noticeable. After all, a protein diet is designed to get rid of body fat, not muscle mass. The benefits of protein products for muscle recovery and "building" are sufficient.
The greater the starting weight of the person who lost weight, the greater the "loss" during the diet. 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 aversion to a specific product, as it happens in mono-diets.
It is believed that the optimal period when you can follow a protein diet with benefits and without harming your health is 10-14 days. During this time you can lose weight by 8-15 kilograms.
The minimum duration of the protein diet is one week, the maximum is 21 days.
A protein diet is strictly contraindicated for people with or suspected kidney disease.
Reviews of nutritionists
- Protein diet is based on very high protein intake. The advantage of the diet is the feeling of satiety and the quick result of weight loss. Disadvantages - skin loss due to sudden weight loss, kidney problems due to high content of protein breakdown products (formation of stones and inflammation of the urinary tract); Constipation if a person eats little fiber and high cholesterol due to fatty meat intake, he saysDilara Akhmetova, consultant nutritionist, nutrition coach.
Protein diet recipes
A high-protein diet involves weight loss by increasing protein intake, reducing carbohydrates, and reducing total calorie 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, the whole world is wondering what dishes can make up a daily diet with a protein diet.
For 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 several recipes for protein dishes.
Main dishes
Chicken fillet in kefir
Cut 100 gr. Chicken fillet and mix salt, pepper, herbs. Mix 50 ml. Kefir, 50 ml. water and fill the fillet. Refrigerate for at least 3 hours. Then put it in the hot pan and cook for 5 minutes on each side.
Dry scrambled eggs
We take a box for heating food in the microwave oven, break a dozen or two eggs into it (as many as needed XD), mix and cook for a few minutes (depends on the number of eggs. The more - the longer the microwave)
It's cool that the size is less than 10 eggs to cook. It is more convenient to eat - do not choke). and delicious) Yes, you can add everything. Herbs, meat, whatever you want.
Fish baked in the oven
Any fish to your taste (I take hake, rabbit, cod, tilapia, pangasius, trout) pour lemon juice, sprinkle with dried herbs, bake in the oven until soft.
I put a foil on the baking sheet (or in a baking form) and add a little water - and then the baking sheet does not need to be washed, the fish does not stick and does not burn. Can be made into a baking sleeve.
Chicken fillet in lemon juice
Beat the chicken fillet, sprinkle with lemon juice, sprinkle with natural spices (I use dried herbs), salt (I don't eat salt, so I don't add salt). Leave to marinate for several hours. Fry without oil.
Fish in Polish
Boil the fish (for this dish I take pollock / hake / cod). Break the bones into pieces of about 2-3 cm, put them in a pot, pour fish broth (so that it covers the fish), salt (I did not salt) / pepper, grate 1 whole boiled egg + 2 egg whites on top. Cook on low heat covered for 5-7 minutes.
Fish cutlet with basil sauce
- Fish fillet (I had pangasius and haddock)
- 1 egg
- A quarter of an onion
- A little salt
- Egret for the sauce, low-fat
- A little 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, add a little salt and make small cutlets. Because we are roasting in a dry pan on low heat under the lid. Everything is simple.
Fried pork in soy sauce
- 1 kg of pork
- 1 cup of soy sauce
- salt
- pepper
- Bay leaf to taste
- Juice of 1/2 lemon
Rub a piece of pork with lemon juice, sprinkle with pepper, chopped bay leaf and salt. Put it in the oven. Periodically, the meat should be watered with special juice.
Cut the finished roast into pieces, place it on a dish and pour soy sauce over it. Eat greens, pickles, pickled pumpkin, zucchini, tomatoes, sauerkraut separately.
Beef with brown rice
250 grams of meat cut into the same cubes should be browned in olive oil, then pour two glasses of water, salt, add spices to taste and leave on the stove 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 it is almost impossible to prepare soups within the framework of a protein diet. Indeed, traditionally a soup (except vegetarian) is a combination of a protein base (meat, poultry, fish, seafood, etc. broth) with carbohydrates (various vegetables, grains, pasta or noodles, etc. ). At the same time, liquid food helps to lose weight, and in any diet, liquid food is most welcome. How to prepare a soup for a high-protein diet, excluding most of the usual vegetables and grains? Actually, it's quite simple!
Soup puree with spinach
Ingredients: skinless turkey breast or drumstick, 1 bunch spinach (you can use frozen), 2 cloves of garlic, any herbs of your choice, 1/3 cup skim milk, salt, pepper.
Preparation: boil the turkey, remove the meat from the broth and let it cool. Finely chop the spinach and cook it in the prepared broth for about 5 minutes. Disassemble the turkey meat, remove the bones and veins, chop it finely and return it to the broth. Cook the spinach and turkey together for a few more minutes. Let the obtained "gruel" cool down a little, then turn it into a puree with a blender, gradually add milk, spices and finely chopped herbs to the soup. It is better to eat it immediately, because the soup may lose its puree-like consistency when reheated.
Fish soup "Salmon with milk"
Ingredients: 450 g of salmon fillet, 3-4 medium-sized tomatoes, 1 head of onion, 1 carrot, half a liter of low-fat milk, herbs as desired, salt, pepper.
Preparation: pour boiling water over the tomatoes, peel them and finely chop them. Peel and finely chop the onion. Grate the carrot. Let's fry carrots and onions in a non-stick pan, add tomatoes a little later. Transfer to a pot, pour 1 liter of water, bring to a boil. Then cook the vegetables on low heat for about 6-8 minutes. Cut the salmon into small cubes and add it to the broth. After a few minutes, add milk. After 5 minutes add spices and herbs and turn off. Leave for 15-20 minutes.
Soup with meatballs
Prepare the broth on the chicken bone, return the chicken breast meat to the meat grinder, make meatballs from it and add it to the boiling broth. Then add green beans, some bell pepper and herbs to the water.