A balanced protein diet is considered one of the simplest and most effective methods for losing weight. The diet is designed for those who want to lose weight without giving up meat products. The protein diet menu consists mainly of protein foods, and the consumption of fats and carbohydrates is kept at 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 carbohydrate-containing foods, he nourishes the body with simple "fuel", and all buns, cakes, pizzas and much more contain mostly simple fats and carbohydrates. The body, recognizing food, uses carbohydrates to maintain a person's strength, in other words, it spends them on energy production, but it (the body) puts the remaining fats in trash bins, asfor a "rainy day". A person has many places where fat can be hidden, for example the stomach or sides. But don't despair, the body can be outsmarted. It is enough to eliminate carbohydrates from consumption and nourish the body only with proteins, it will immediately begin to look for a way out of the current situation and will have to burn its own fats for energy.
Physical activity will also help you lose weight. A protein diet is a great way to tone and strengthen muscles (you need plenty of protein for this), and exercise will help you burn excess fat faster.
Advantages and disadvantages of a protein diet for weight loss
Benefits 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 protein, a person is deprived of hunger for a long time and during this time the bodycontinues to work for you. Protein is considered a complex food component, the body spends more time and effort digesting it, so hunger will not consume you in an hour or a few hours. The second advantage of the protein diet, of course, remains the fact that once the diet is completed, a person will not gain back all those pounds that he lost with so much difficulty, while maintaining a balanced diet. Weight loss is particularly noticeable in people with significant excess body fat. Weight loss happens quite quickly, so you don't start craving sweets. In addition, a large number of recipes have appeared on the Internet that will brighten up the not-so-bright everyday life in matters of diet, while allowing you to maintain the required amount of allowed calories. The main thing is to take the first step, and when you begin to notice an amazing transformation and the old clothes become great, you will not want to go back or leave your goal.
Disadvantages of a protein diet for weight loss
As in any other case, before starting a protein diet, you should consult a doctor and get personal recommendations regarding this step. All protein diets have contraindications: these are kidney, liver, heart and pregnancy disorders. Of course, the protein diet is very different from some other mono-diets, in which there is no balance of vitamins and minerals. 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 experience a deterioration in the quality of his hair and nails, but he will also experience all the delights of improper/slow digestion and constipation. Of course, in the case of a protein diet, it is also preferable to protect your body with vitamin tablets. And the slow receipt of energy from consumed food can cause slight dizziness and weakness. While following the diet, it is recommended to drink more fluids. It will promote good kidney function, which is at risk during a protein diet to lose weight. Additionally, older people should not follow a protein diet. A high amount of protein and a low proportion of fats increase the risk of blood clots due to better blood clotting. That is why the protein diet, like others, must be approached with caution.
Products for a protein diet, their preparation
There is no need to be afraid that now you will have to sit idle in the kitchen for days, trying to prepare the entire diet menu according to the recipes. No way! The diet is very simple and does not require buying papaya or mangosteens daily. The main food for the entire period of the diet should be foods containing protein. These include low-fat varieties of fish and meat, as well as protein in large quantities (found in eggs and all kinds of dairy products). You should not overuse the percentage of fat 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 overuse these citrus fruits, as stomach acidity can increase, which will lead to negative consequences. It is better to boil all dietary products that are permitted for consumption in a water bath. This device prepares dishes perfectly, not allowing vitamins to "leak out" of the product (as can happen during cooking), and also saves you time and effort. Multi-level steamers are designed to process and cook multiple products at once. A grill will also be your assistant during the protein diet, on which you can easily cook without oil and fat.
It should be noted that along with the listed products whose consumption is permitted, there are also those that are strictly prohibited for everyone who strictly follows a protein diet for weight loss. For example, all fans of fried potatoes will have to forget about their sweet tooth for the duration of the diet! It is not recommended to consume potatoes in any form, whether mashed or baked. All kinds of cereals and pastas are now banned! And one should not be fooled by sellers' admonitions that the durum wheat from which their pasta is made can be eaten every day. This is not true, just like the fact that for proper functioning of the stomach it is vital to eat oatmeal porridge in the morning, since there are many substitutes for this product in order to get the body off to a good startafter sleep. Of course, all baked goods are also a thing of the past, especially rich baked goods. The same goes for all types of butter (butter, sunflower).
Duration of protein diet
Typically, protein type diets are prescribed in detail for one to two weeks. The menu is not very varied; the second week, if present, professionals advise eating the same menu as the first week, following the diet from the last day to the first. Among other things, nutritionists advise following a protein diet for no more than two weeks, then it is advisable to take a break for six months, after which you can return to the course.
Protein diet menu for weight loss for the day
All menus of protein diets, of which there are currently a huge variety (and they often bear the proud names of menu creators), can be studied and customized from them. Protein diets include the Kremlin diet, Pierre Dukan diet, egg diet, Japanese diet for weight loss, angel diet, English and sports diets.
The pre-made version of the diet is particularly suitable for those who are losing weight and are not used to following a plan made by another person.
It is worth remembering that you need to eat at least four times a day, this may seem difficult for some people who lead an active lifestyle and cannot devote a lot of time to eating. But claiming that you can lose weight by eating once a day is a huge misconception. Chinese wisdom says: "Do you want to raise a sumo fighter? Give him food once a day! "The fact is that throughout the day our body is very tired and hunger reminds itself more and moremore often and with renewed vigor, which entails a risk of gaining weight from a very dense snack. At such times, a person cannot control himself and the feeling of fullness does not come immediately, which causes him to overeat and gain weight. Food should be taken in small portions several times a day. It should be remembered that in the morning you need to start your diet with a glass of water, after which you need to wait half an hour and only then you can start breakfast. The last meal should take place no later than two to three hours before bedtime. In the afternoon, it is allowed to consume proteins as well as some fibers, especially vegetables. It can be a small amount of tomatoes or cabbage, cucumber or zucchini.
To better perceive the information, you need to imagine the complete menu for the week.
For breakfast
You can drink any coffee, even with milk, which is even more advisable than regular black coffee, since the latter increases stomach acidity. Instead of coffee, you can drink any type of tea; of course, all drinks should be consumed without sugar. You can treat yourself to a small pot of regular or drinking yogurt, cottage cheese or a boiled egg. Once a week you can eat buckwheat or oatmeal in water.
For the lunch
After the first meal, especially if lean, you will first want to eat, so after two to three hours you can eat any fruit, except bananas and peaches, preferably citrus fruits. Have some more tea.
For the lunch
Lunch can be completely varied, at first you can treat yourself to coarse black bread, add two medium tomatoes, a cucumber or a few lettuce leaves, one hundred grams of beef/fish/chicken meat. From time to time - vegetable soup rich in fiber (zucchini, cabbage). You can drink tea.
For afternoon tea
You are allowed to eat apples, only one or two, and drink kefir.
For dinner
You can prepare seafood salad with eggs, naturally, without using mayonnaise. You can eat herbed chicken breast by wrapping it in foil and baking it in the oven without using oil. Any meat, except pork, with vegetables will make an excellent dinner and will keep you full for a long time. After dinner, try not to eat anything other than kefir.
Protein diet menu for 14 days
A protein diet menu for weight loss for two weeks may look like this.
A day.Breakfast: 100 g of low-fat cottage cheese. Second breakfast: 2 hard-boiled eggs. Lunch: creamy broccoli or zucchini soup cooked with 100 g of feta. Afternoon snack: 100 ml of low-fat drinking yogurt. Dinner: 150 g of grilled turkey fillet with cranberry sauce.
Day 2.Breakfast: 100 g omelette. Second breakfast: fresh leafy vegetable salad with 1 tbsp. 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, fresh vegetable salad.
Day 3.Breakfast: 100 g of low-fat cottage cheese with sour berries (lingonberries, cranberries). Second breakfast: 1 boiled egg. Lunch: 200 g 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 cooked with garlic.
Day 4Breakfast: 100 g of boiled skinless chicken breast. Second breakfast: 100 g of grilled fish, a cucumber. Lunch: 150 ml of vegetable soup without potatoes. Afternoon snack: fresh tomato salad seasoned with olive oil. Dinner: 150 g of beef cooked 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 of salad of red peppers, lettuce, tomatoes, seasoned with lemon juice. Afternoon snack: 100 g of low-fat yogurt. Dinner: 150 g turkey, simmered with cauliflower or broccoli.
Day 6Breakfast: oatmeal with water. Second breakfast: 100 g of tart berries. Lunch: 150 g of grilled fish, 100 g of eggplant compote. Afternoon snack: low-fat yogurt without sugar or additives. Dinner: 150 g of steamed beef, 100 g of tomato and cucumber salad, seasoned with olive oil.
Day 7Breakfast: 150 g of low-fat cottage cheese. Second breakfast: 1 boiled egg. Lunch: 150 g of skinless grilled chicken, 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 any fresh vegetables. Afternoon snack: 125 ml of yogurt 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 (dill 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, lettuce.
Day 11Breakfast: 100 g of low-fat cottage cheese with sour berries. Second breakfast: 1 boiled egg. Lunch: 150 g boiled turkey, fresh vegetable salad. Afternoon snack: 75 g of tofu cheese. Dinner: 150 g of grilled chicken fillet.
Day 12Breakfast: 2 low-fat yogurts, 1 hard-boiled egg. Second breakfast: fresh vegetable salad with pieces of feta. 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 hard-boiled eggs. Lunch: 160 g of grilled fish of your choice, lettuce. Afternoon snack: an apple. Dinner: 120 g of veal compote, cabbage and carrot salad.
Day 14Breakfast: oatmeal. Second breakfast: leaf salad with cheese. Lunch: creamy cauliflower soup, grilled chicken breast. Afternoon snack: a boiled egg, a glass of tomato juice. Dinner: 200 g of any grilled seafood, 100 g of steamed green beans.
What can you drink during a protein diet to lose weight?
During the diet, you can drink tea or coffee without sugar, herbal infusions and still and mineral water. All fruit juices and sweet drinks are excluded from the protein diet menu for weight loss. During a protein diet, you can sometimes drink vegetable juices - tomato juice or celery and apple juice. The main thing is that the juice contains a low amount of carbohydrates.
The diet completely excludes any alcoholic beverages in order to reduce the load on the liver, stomach and kidneys. Additionally, alcohol blocks the enzyme pepsin, which 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 have aindigestion.
Weight loss predictions with a protein diet
If you follow all the diet instructions and exercise, the weight will drop quite quickly. But the reduction happens differently in people with different fat proportions. For example, with a height of 170 centimeters and a weight of sixty-five kilograms, in two weeks of dieting you can easily lose from six to ten kilograms, depending on the duration and energy consumption of the workout.
This diet is not suitable for everyone, but if you get permission from a doctor and approach all points correctly, you can ensure yourself a beautiful figure in a short time. Moreover, this figure will remain long after the diet.