Protein diet for weight loss at home, menu and diet per day

Nutritionists assure: a protein diet for weight loss allows you not only to fit into a smaller dress, but also to gain weight. Yes, and you need to endure relatively little - 2 weeks. But diet also has its pitfalls.

What makes this diet different from others

Medically approved human diet contains 12% protein. That is enough for an active life and healthy body work. At least 1 g of "pure" protein should fall on 1 kg of human weight.

Protein foods are based on reducing carbohydrate and fat intake. That is, thedaily percentage of protein a person eats increases.

Protein takes four hours to digest to ensure you feel full throughout the day. You will not starve on such a diet.

List of approved products:

• lean meat (skinless chicken or turkey fillet, veal, rabbit);
• reduced fat milk (as well as vegan milk - say soy milk);
• chicken or quail eggs (it is better to use only protein);
• "dry" varieties of fish (hake, pollock, cod, carp, pike);
• seafood (shrimp - yes, crab sticks - no, these are carbohydrates);
• soy products (tofu cheese, soy meatballs or goulash, sprouted soy salad);
• legumes (peas, beans, beans, lentils);
• oatmeal, quinoa;
• vegetables like Brussels sprouts, broccoli;
• seeds (champion in protein content - pumpkin seeds);
• nuts.

Bread and flour products, sweets, foods with a high percentage of fat, alcohol and soda are prohibited.

Alternative to protein

The Atkins and Kremlin diets are based on a similar dietary principle. Such diets are also effective (as evidenced by repeated examples of celebrities praising a protein diet in interviews), but it’s hard to call them the healthiest. Reviews of those who are skinny often end with the words "I couldn't help it, I lost it. "

The point is that these diets exclude carbohydrates. And since these nutrients are needed by the body, a person will constantly dream about sweets, until the thought of sweets or pies becomes an obsession.

Ducan's diet is also protein (especially phase 1 - attack). But in this case, the reviews warn of possible kidney problems. On this diet, it is impossible to violate the drinking regime in any case, and if the kidneys have previously loosened (sand or stones were found in this organ, a history of "dormant" chronic disease), it is better not to risk and lose weight by another method.

How does such a diet benefit the body?

Proteins, they are proteins - these are the "bricks" of which the human body is built. Digestion converts them into amino acids, without which muscle growth, proper production of hormones and the liver are impossible. A person who ingests too little protein is faced with chronic fatigue, reduced performance, inability to build nice muscle relief when doing sports.

That is, a lot of protein is not only the absence of hunger, but also strength, beauty, health.

Diet Professionals

• Unlike a mono-diet, a protein diet enjoys alarge list of allowed foods. And if you compare it to “hungry” weight loss methods (for example, with a Japanese or French diet), these foods are plentiful and you won’t have to struggle with an appetite that keeps popping up.
• The necessary products are sold in every supermarket.
• The body gets used to small portions, so even after leaving the diet, the body will not need a “bowl” of food.
• You lose weight not because of losing muscle mass, but because of melting fat(therefore, a protein diet is not only suitable for women, but also for men).
• The menu tastes good. Meat and seafood with salads are not nasty onion or celery soups, rigid cooked buckwheat and other dubious joys of the mono-diet.
• Result is pinned. If the weight returns, only after 6-8 months.
• Proteins strengthen bones. A protein diet is an effective prevention of osteoporosis.

But don't forget thedrinking regime. The obligatory daily dose of 1. 5-2 liters of water is a guarantee of fresh health, tight skin (even with a loss of 5-6 kg), healthy kidney function.

Important: In the early days of a diet, the body loses a lot of water (hence the protein regime is called "drying"). Drink plenty to compensate for moisture loss. However, in the coming days, the body needs clean water: the liquid will help remove the toxins that are released during the "melting" of fat stores.

Disadvantages and contraindications

• A protein diet is unlikely to suit vegetarians, as it is based on regular use of animal products. Of course, you can try to get out of it by eating lots of soy substitutes (vegan sausages and meatballs) and legumes. But at the same time, there will be no choice in diet, so it will quickly become boring.
• This diet is slow. You can also lose weight in a week on "proteins", but that weight will not be fixed. To achieve a more or less decent result, lose weight as early as 2 weeks.
• Thediet is categorically contraindicatedfor people suffering from liver and kidney disease. At risk are also those who suffer from arthritis, arthrosis and other joint diseases, have problems with the gastrointestinal tract (chronic pancreatitis, dysbiosis, colitis), heart problems (arrhythmia). It is worth refraining from a protein diet for pregnant women as well as for lactating women.
• Although it is believed that this is not a "hungry" diet, it is impossible to eat protein foods "from the stomach". That is,you still have to limit yourself by measuring small portions and refusing excessive bites.
• Due to the reduction in the amount of sugar in the diet, a person may face an inability to concentrate on work, reduced work ability, and unreasonable mood swings. It will be especially difficult for people with mental work.
• In addition to carbohydrates, such a diet is low in fiber. And for such a diet the body will take revenge for constipation. Drinking will help solve this problem (but instead of tea, pour yourself clean water without gas). Also, do not neglect fresh herbs, vegetables, soft foods (add to salads, cottage cheese, buy whole grain diet bread).

Can a protein diet be harmful?

Yes, if a person gets too carried away by giving up carbs altogether. True, we gain weight from them, butcarbohydrates are neededfor muscle strengthening, proper division of body cells, mental activity and the same physical endurance.

In addition, the increased protein content in the dietprovokes the appearance of sand and kidney stones, constantly overloading this organ. So stretching a protein diet (even if you really liked the diet) is not worth it.

By the way: it is believed that if a person engages in sports on a protein diet (including strength training), the damage from a large amount of protein will be reduced to a minimum.

When you start losing weight, remember. . .

1. Don't be hungry. Hungry - cook! You can have a snack, but - only light vegetables or a permitted protein meal.
2. Drink with meals. And not 2-3 sips, but up to 2 glasses of water. The liquid will help the stomach to cope with heavy food.
3. Give up fat(if possible completely). Don't grease the salad either.
4. If you see you're buying some fruits and vegetables, don't hesitate - addvitamin supplementsto your diet.
5. Supplement your diet with exercise.This is not only possible, but also necessary, because fitness and shaping will speed up the weight loss process.
6. It is advisable to eat broken, dividing the daily food into 6 meals.
7. You can repeat this diet after 4 months, but better later.
8. Desired daily caloric value -of 700 kcal, maximum 1200 kcal. Remember: the daily energy needs of a small woman and a tall muscular man are different. If the mentioned 700-800 kcal is enough for the first one, then such a diet will "kill" health, its norm is at least 1200 kcal, and even more.
9. The menu must be balanced: combine plant and animal proteins.

What to cook all week

The simplest menu for a week and 14 days does not require a long stand by the stove (after all, long cooking is a constant "sampling" and undiminished appetite). Use products with minimal or better zero fat content.

But: it can be difficult to buy diet meals in supermarkets or cafes. That is why it is better to prepare lunch in advance, at home (in the morning or in the evening), take it with you to the office on a tray and heat it there.

Breakfast: quick ideas

Breakfast 30 minutes after getting up.

1. Portion of fresh cheese without honey and sugar. You can make the dish tastier with 2-3 tablespoons of berries, a handful of seeds or garlic and herbs. It is not often possible to afford to dry fruit (say raisins). But fresh cheese should not be added to bananas, grapes or honey - these products contain a lot of carbohydrates.
2. Omelet with spinach and / or broccoli.
3. Egg. The recipe for this dish is simple: the eggs are broken into a cold sherpa, butter is added and the pot is put on the fire. The eggs are mixed. When cool, remove the scrambled eggs to a plate and sprinkle with herbs. . . Yes, this is the same omelet, but from Gordon Ramsay! But it is rarely worth cooking, because the recipe contains oil.
4. Sandwich: A slice of wholemeal bread toasted without oil + cooked chicken breast + lettuce.
5. Chicken (cooked, baked) + salad of fresh carrots and apples topped with lemon juice.
6. Chicken broccoli soup.
7. Unsweetened oatmeal + protein omelette (you can leave 1 egg yolk for 3 proteins).

To get to lunch, you need tomorning snack. A protein diet does not prohibit this.

Allow yourself 2-3 fruits. It will saturate the body with fructose and "fast" carbohydrates, which in the first half of the day will have time to start moving and are completely depleted.

But since the diet is protein, you should choose snacks that suit it: a protein shake, a slice of low-fat cheese, boiled egg whites, a smoothie with soy milk, grated carrots with sour cream dressing.

Lunch: Easy to take

1. Lentil soup (you can cook for 2 days, and in order not to make the soup boring, turn it into a puree the next day and season with light sour cream).
2. Beefsteak + vegetable salad (without potatoes and corn).
3. Portion of whole noodles (or durum wheat pasta) + vegetables + tofu.
4. Light shrimp salad.
5. Grilled turkey (fillet) + lettuce.
6. Cooked chicken fillet + portion of mushrooms (cooked without sauce, stewed or baked, including grilled). These dishes can be prepared in double quantities, leaving half for dinner.
7. Steamed chicken meatballs + rice garnish (maximum 5 tablespoons).

Some nutritionists also allow cooking salmon fillets, but no more than 75 g per meal.

After lunch, anafternoon snack(or snack # 2) is important. In that case, try to avoid carbohydrates and fats. Crisp with fresh cucumber or 2-3 leaves of lettuce.

Nuts are also a great solution. This product has a lot of protein (especially in peanuts, almonds, pistachios), but no less calories, so eat a little, but don't get carried away by nuts. The maximum daily dose is 30 g of nuts. It is recommended that this product is neither fried nor salted.

Dinner: Hey take it easy!

1. Chicken fillet + celery salad (any kind).
2. Falafel + lettuce. Important: Falafel recipes require you to gain weight. But this is not your option, because you are losing weight. Bake the chickpea balls in the oven, and it will be shown to reduce the caloric content of dinner sometimes.
3. Braised rabbit + quinoa decoration.
4. Mussels cooked in tomato sauce.
5. Cooked beans + steamed lean fish fillets.
6. Cooked or canned tuna + portion of seaweed.
7. Protein omelette of 3-4 eggs + fresh tomato.
8. Salad of boiled proteins and fresh vegetables.
9. Cooked meatballs + a glass of tomato juice.
10. Part of a casserole made of fresh cheese (no sugar, with dried fruit, eggs and 2-3 tablespoons of semolina).
11. Apple baked with cottage cheese and cinnamon.

You don't need to postpone dinner.Finish 3 hours before bed.

However, you shouldn’t even fall asleep from hand to mouth. If you "suck a spoon" before going to bed, drink a glass of low-fat kefir, "empty" yogurt, cheese milk.

Stop eating

Don't rush to buy sweets and fast food!

First cook everything the same as usual, but start pouring vegetable oil over the salads(sesame, olive). Pay attention to coconut oil - you can season porridge with it, and it is also fried in it. At the same time, coconut oil saturates the body with vitamins, but contains few calories.

Introduce 100 kcal per dayuntil you return to your pre-diet diet. . . However, if you have gained weight because of it, you have probably already revised it and you will not eat like that anymore!

And don't forget to introduce morefiberinto the diet (champions in the content of this nutrient - bran, pears, avocado, apples, beets, artichokes, chia seeds). Your task is to quickly clean the "stale" intestines.

Experience of those who have lost weight (and have not lost weight)

Positive feedback

• The diet works, the weight is gone.
• Don't leave the gym.
• No hunger. She starved herself - she immediately took some protein from the "buckets". If you’ve stumbled upon and haven’t had time to cook something for yourself the day in advance, snacks for this diet are sold even at gas stations and in small shops near the house (crispy cereal bread, nuts, dried meat snacks, dried fish fillets or rings)squid, salted or preserved).
• The experience of losing weight on 100% plant proteins is described (the basis of such a diet was lentils, soy meat, as well as three times the amount of dairy products).
• Along with losing weight, you can gain reach muscles, pump up your abdominal muscles, squat your buttocks.
• After losing weight, the volume of the waist and hips disappeared, but the bust remained unchanged.

Also, women who have lost weight protein dietcalled "beauty diet", because during such a diet the appearance of cellulite is reduced, the face is refreshed, the skin tightens, acne and blackheads disappear. Finally, it is especially sweet and good to sleep during this period - and healthy sleep also has a positive effect on appearance.

And "cherry on the cake":Positive feedback on protein diet - about 95% of the total.

Critique and shattered illusions

• If your store doesn’t sell rabbits, and you rarely buy turkey, you’ll need to build an entire menu on chicken. As a result, by the end of the second week, you no longer want to watch this meat.
• People with high blood pressure jump from high protein.
• Some people are constantly craving sweets.
• If you get carried away with the diet and tighten it up, protein poisoning will start. This condition can be recognized by thecharacteristic body odor that has appeared- it releases acetone from the skin. The smell disappeared - we urgently "roll up the sticks" and introduce fibers, glucose.
• If you need to lose weight to the maximum, you need to count calories on your diet, weigh portions.