A balanced protein diet is considered one of the easiest and most effective ways to lose 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 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.
The basic principles of a protein diet for weight loss
When a person eats a lot of food containing carbohydrates, he feeds the body with simple "fuel", and all bread, cakes, pizza and more, for the most part, contain fats and simple carbohydrates. The body, recognizing the food, uses carbohydrates to maintain a person's strength, in other words, it spends it for energy production, but it (the body) puts the remaining fat in the barrel, as if for a "rainy day. "A person has many places where fat canhidden, for example, stomach or side. But do not despair, the body can be defeated. It is enough to eliminate carbohydrates from consumption and give the body only protein, it will immediately begin to find a way out of the current state and need to burn its own fat for energy.
Physical activity will also help you lose weight. A protein diet is a great way to build and strengthen muscles (you need a lot of protein for this), and exercise will help you burn excess fat faster.
The pros and cons of a protein diet for weight loss
Benefits of a protein diet
The main and one of the most important advantages of the protein diet can be considered the fact that after eating the prescribed portion of protein, one loses hunger for a long time, and during this time the body continues to work for you. Protein is considered a complex food component, the body spends more time and effort to digest it, so hunger will not bite you in an hour or several hours. The second advantage of the protein diet, of course, remains the fact that after the diet course is completed, a person will not gain all the kilograms he lost with such difficulty, while maintaining a balanced diet. Weight loss is especially noticeable in people who have an excessive amount of fat in the body. Losing weight happens quite quickly, preventing you from starting to miss sweets. In addition, a large number of recipes have appeared on the Internet that will brighten up a diet that is not so bright in everyday life, but at the same time will allow you to maintain the allowed number of calories. The main thing is to take the first step, and when you start to see amazing changes, and old clothes become big, you will no longer want to turn back or abandon your desired goal.
Disadvantages of protein diet for weight loss
As in any other case, before you start following a protein diet, you need to visit a doctor and get a personal recommendation about this step. All protein diets have contraindications - these are disorders of the kidneys, liver, heart, and pregnancy. Of course, the protein diet is very different from some other mono-diets, where there is no 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 hair and nails, but will also experience all the benefits of improper/slow digestion and constipation. In the case of a protein diet, of course, it is also better to protect your body with vitamin tablets. And the slow reception of energy from the food taken can cause some 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 for weight loss. In addition, the elderly should not be on a protein diet. A large amount of protein and a small amount of fat increase the possibility of blood clotting due to better blood clotting. That is why the protein diet, like everything else, should be approached with caution.
Products for protein diet, their preparation
Do not be afraid that now you have to stand idle in the kitchen for several days, trying to prepare the entire diet menu according to the recipe. Not at all! The diet is very simple and does not require buying papaya or mangosteen every day. The main food for the entire period of the diet should be food containing protein. This mainly includes low-fat types of fish and meat, as well as protein in large quantities (found 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 oranges, but you should not use this citrus fruit too much, because the acidity of the stomach may increase, which in turn will lead to negative consequences. It is better to boil all dietary products that are allowed to be eaten using a double boiler. This device prepares dishes perfectly, does not allow vitamins to "escape" from the product (as can happen during cooking), and also saves you time and effort. Multi-stage steamers are designed to process and cook several products at once. The grill will also be your assistant during the protein diet, where you can easily cook without oil or fat.
Keep in mind that along with the listed products that are allowed to be consumed, there are also those that are strictly prohibited for all those who strictly follow a protein diet to lose weight. For example, all lovers of fried potatoes will have to forget about their deliciousness during the diet period! Potatoes are not recommended to be eaten in any form, whether mashed or baked. All types of cereals and pasta are now prohibited! And you should not be swayed by the seller's advice 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 good stomach function it is important to eat oatmeal in the morning, because there are many substitutes for this product to start the body right after sleep. All baked goods, of course, also remain a thing of the past, especially rich baked goods. The same goes for all types of butter (butter, sunflower).
Duration of protein diet
Usually, a protein-type diet is prescribed in detail for one to two weeks. The menu is not very diverse; in the second week, if any, professionals advise eating the same menu as in the first week, following the diet from the last day to the first day. Among other things, nutritionists advise following a protein diet for no more than two weeks, then it is advised to take a break for six months, only after that you can resume the course.
Protein diet menu for weight loss for the day
All protein diet menus, of which there are currently many types (and they often carry the proud name of the menu creator), can be studied and made on their own. 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 sports.
The ready-made version of the diet is especially suitable for those who lose weight who are not used to following plans made by others.
Keep in mind 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 much time to eating. But the claim 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? Feed him once a day! "The fact is that throughout the day our body is very tired and hungry will remind itself more often and with renewed vigor, as a result there is a risk of weight gain due to a, but very dense snacks. At these moments, a person cannot control himself, and the feeling of fullness does not come immediately, as a result of which the person overeats and gains excess weight. Food should be taken in small portions several times a day. Keep in mind that in the morning you have to start your diet with a glass of water, after that you have to wait half an hour and then you can start breakfast. The last meal should be no later than two to three hours before bedtime. After noon, it is allowed to take protein along with some fiber that is vegetables. This can be a small amount of tomatoes or cabbage, cucumbers or zucchini.
To better understand the information, you need to imagine the complete menu for the week.
For breakfast
You can drink any coffee, even with milk, which is more advisable to drink than regular black coffee, because the latter increases the acidity in the stomach. Instead of coffee, you can drink any kind of tea; naturally, all drinks should be consumed without sugar. You can afford a small jar of plain yogurt or drink, or cottage cheese, or hard-boiled eggs. Once a week you can eat buckwheat or oats in water.
For lunch
After the first meal, especially a small one, at first you will want to eat, so after two to three hours you can eat any fruit, except bananas and peaches, preferably citrus. Drink some more tea.
For lunch
Lunch can be completely changed, at first you can treat yourself to coarse black bread, add two medium tomatoes, one cucumber or a few lettuce leaves, one hundred grams of beef/fish/chicken. Sometimes - soup from vegetables rich in fiber (zucchini, cabbage). You can drink tea.
For afternoon tea
You are allowed to eat an apple, just one or two, and drink kefir.
For dinner
You can prepare a seafood salad with eggs, naturally, without using mayonnaise. You can eat herbed chicken breast by wrapping it in foil and cooking it in the oven without using any oil. Any meat, except pork, with vegetables will be an excellent dinner and will keep you full for a long time. After dinner, try not to eat anything but kefir.
Protein diet menu for 14 days
A protein diet menu for weight loss for two weeks may look like this.
1 day.Breakfast: 100 g of low-fat cottage cheese. Second breakfast: 2 boiled eggs. Lunch: creamy broccoli or zucchini soup baked with 100 g of feta cheese. Afternoon snack: 100 ml of low-fat drink yogurt. Dinner: 150 g grilled turkey fillet with cranberry sauce.
Day 2.Breakfast: 100 g omelette. Second breakfast: salad of fresh leafy vegetables with 1 tsp. 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 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 of stuffed peppers, but use vegetables, such as broccoli, instead of rice. Afternoon snack: 100 g cucumber and cabbage salad with olive oil. Dinner: 150-200 g of beef, baked with garlic.
Day 4Breakfast: 100 g boiled chicken breast without skin. Second breakfast: 100 g grilled fish, one cucumber. Lunch: 150 ml vegetable soup without potatoes. Afternoon snack: fresh tomato salad coated with olive oil. Dinner: 150 g of beef roasted with garlic, 100 g of roasted vegetables.
Day 5Breakfast: 150 g of low-fat cottage cheese. Second breakfast: 1 orange. Lunch: fish soup, 100 g red bell pepper salad, lettuce, tomato, seasoned with lemon juice. Afternoon snack: 100 g of low-fat yogurt. Dinner: 150 g of turkey, boiled with cauliflower or broccoli.
Day 6Breakfast: oatmeal with water. Second breakfast: 100 g sour berries. Lunch: 150 g grilled fish, 100 g boiled eggplant. Afternoon snack: low-fat yogurt without sugar or additives. Dinner: 150 g of steamed beef, 100 g of tomato and cucumber salad, coated with olive oil.
Day 7Breakfast: 150 g of low-fat cottage cheese. Second breakfast: 1 boiled egg. Lunch: 150 g grilled chicken without skin, two fresh tomatoes. Afternoon snack: grated carrots with lemon juice. Dinner: 150 g boiled shrimp, 100 g green beans.
Day 8Breakfast: cereal porridge with water, you can add berries or pieces of fruit. Second breakfast: tuna and tomato salad, dressed with lemon and olive oil. Lunch: 200 g of steamed fish cut, 100 g of any fresh vegetables. Afternoon snack: 125 ml 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 eggs with cucumber. Lunch: 200 g boiled beef, 150 ml tomato juice. Afternoon snack: 50 g of pine nuts. Dinner: 200 g steamed fish, salad.
Day 10Breakfast: scrambled eggs with spinach. Second breakfast: 100 g of low-fat cottage cheese. Lunch: 150 g boiled turkey, fresh cucumber and tomato salad, seasoned with lemon juice and olive oil. Afternoon snack: 1 grapefruit. Dinner: 200 g cut beef, salad.
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 grilled chicken fillet.
Day 12Breakfast: 2 low-fat yogurts, 1 boiled egg. Second breakfast: fresh vegetable salad with slices of feta cheese. Lunch: fish soup (without potatoes). Afternoon snack: 100 g of white cabbage salad. Dinner: 150 g boiled beef, 200 ml tomato juice.
Day 13Breakfast: buckwheat porridge. Second breakfast: 2 boiled eggs. Lunch: 160 g of any grilled fish, salad. Afternoon snack: an apple. Dinner: 120 g of boiled beef, cabbage and carrot salad.
Day 14Breakfast: oatmeal. Second breakfast: leaf salad with cheese. Lunch: creamy 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 steamed 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 infusions, and both plain and mineral water. Any fruit juices and sugary drinks are excluded from the protein diet menu for weight loss. When going on a protein diet, you can sometimes drink vegetable juice - tomato or celery juice and apple juice. The main thing is that juice contains a low amount of carbohydrates.
The diet completely excludes any alcoholic beverages to reduce the burden on the liver, stomach and kidneys. In addition, alcohol blocks the enzyme pepsin, which breaks down animal protein in the stomach, and by consuming protein foods and alcohol together, you will not only not lose weight, but most likely will "get" indigestion.
Predictions for weight loss on a protein diet
If you follow all the diet instructions, as well as exercise, the weight will drop quickly. But the reduction occurs 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 the diet 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 the doctor's permission and approach everything correctly, you can ensure yourself a great figure in a short period of time. Moreover, this figure will remain for a long time after the diet.