Being overweight is not an indicator of a person's excellent health, but quite the opposite. Extra kilograms indicate that the body has malfunctioned and is not working properly. Help to cope with the problem, specially developed nutritional diets. The most productive and effective of them is protein.
Protein diet for weight loss
A diet of high protein foods is a protein diet for rapid weight loss. But it is also a strict control and limitation of the intake of carbohydrates and fats. During this effective diet, the body actively removes fluid and calcium. A diet like this puts a lot of strain on the kidneys, and as a result, one can experience dry skin, dull hair, and brittle nails.
In order to avoid dehydration and to feel good, you need to drink a lot of purified water, according to the fluid intake table. It will not be unnecessary to use vitamins. The combination of a suitable and balanced diet and exercise can have a huge effect. It is not necessary to train in the gym, it is enough to do simple exercises that take half an hour. A 2-week protein diet can completely transform your figure.
Benefits of a high protein diet
This diet has many benefits. The main advantages of the protein diet:
- Suppresses hunger for a long time. Protein is a complex element, the body needs time and energy to digest it. This is the reason why the feeling of hunger disappears for several hours.
- A balanced diet does not help you gain pounds, but helps you lose them quickly.
Disadvantages of the protein diet
The protein diet has disadvantages:
- after finishing the diet, you can easily break into carbohydrate-containing foods (flour products, pasta);
- the condition of nails and hair may deteriorate;
- increased load on the kidneys;
- the diet causes frequent mood swings.
What can you eat during a protein diet
The list of foods that can be consumed during the protein diet includes the following main ingredients:
- Foods from poultry, rabbit, veal, beef, lamb. You can cook meat according to various recipes: stew, boil, steam, fry without oil.
- Many types of lean fish. Choose the varieties at your own discretion, it's a matter of taste.
- Protein-rich chicken or quail eggs.
- Vegetables (everything except potatoes). It can be eaten fresh or in a frozen mixture. Let's cook soups with them, bake, stew, give preference to greens and cabbage - white, cauliflower, Brussels sprouts.
Protein diet - it is better to prepare a menu 14 days in advance - it cannot be scarce. The diet can be diluted by using such products: canned fish, lightly salted lard, quality sausage, dark chocolate, fruits in moderation. Tomatoes play a special role: they contain lycopene, which is necessary for our bodies. Salads should be flavored with lemon juice, linseed or olive oil. During a strict diet, you can use various spices. Salt should be limited.
- potato;
- pastries;
- porridge, pasta;
- any sweet drink;
- alcoholic drinks.
Protein daily menu
After successful weight loss, you need to keep yourself in shape with the help of effective fasting days. It is held at home once a week, and on this day only protein-containing foods are eaten. Don't forget to drink about two liters of fluid without sugar. Vegetables can be eaten raw, cooked or steamed. Meals are given every 4-5 hours. There are several types of fasting days:
- Unloading day on the meat. For one day, you can only eat lean meat in boiled or steamed form. It should be divided into equal parts and consumed during the day. You can satisfy your hunger with low-calorie vegetables (tomatoes, cabbage, cucumbers). In the evening, if necessary, it is allowed to drink 250 grams of 1% fat kefir.
- According to reviews, the day with kefir is the most popular and effective. One and a half liters of kefir should be drunk a day. The diet can be varied with 3-5 apples. But do not forget to use a large amount of water.
- Landing day for fish is very similar to meat. You can catch hake, salmon, bream, pink salmon, silver carp. The menu of the protein day consists of 600 grams of selected delicious fish. Drinking lemon or ginger water helps fight hunger. You can start your morning with green tea.
Types of protein diet
You can choose from several options for a protein diet. The duration of such a diet varies between 5 and 14 days. The five-day protein diet is an accelerated and fast way to lose weight. It is used when you need to lose weight quickly. The main foods in this high protein diet are:
- meat, preferably chicken fillet;
- dairy products and milk;
- medicinal tea, non-carbonated mineral water (do not drink coffee).
The ten-day diet practically does not differ from the previous one. The difference is only in the use of fermented milk products, which must be taken every 6 hours for 200 grams. Fractional meals and small portions do not allow you to be hungry. Be sure to drink plenty of still water and exercise. The extra pounds disappear very quickly. The 2-week diet is significantly different from the previous ones. The sample menu of the protein diet for weight loss also contains a small amount of carbohydrate-containing food.
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. fermented baked milk, 2 eggs, 130 grams of boiled cabbage. Dinner - 250 grams of boiled fish with broth.
- Breakfast - 230 ml fruit juice without sugar, scrambled eggs from 2 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, 270 ml unsweetened tea. Lunch - 180 g steamed chicken, 100 g steamed zucchini, 1 grapefruit. Dinner - 2 eggs, 170 g of lean beef, 125 g of 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. ryazhenka, 25 g of cheese.
- Breakfast - 1 raw carrot, 270 ml of tea. Lunch - 1 glass of skimmed milk, pork with vegetables 250 g, banana. Dinner - 1 tbsp. 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. a spoonful of sour cream. Dinner - 100 g of raw carrots seasoned with vegetable oil, a few hard-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. kefir, 150 g of vegetables.
- The second week repeats the menu of the first, but the order is reversed, i. e. Day 8 is day 7, day 9 is day 6, and so on.
Video: protein diet menu
Attention!The information provided in the article is for informational purposes only. The materials in this article do not require self-treatment. Only a qualified doctor can make a diagnosis and give recommendations for treatment, based on the individual characteristics of the given patient.
protein diet
As a result, the lost kilograms do not return immediately, and the result is quite stable. In the weekly menu, you can see how to correctly combine products so that the percentage of proteins in food exceeds 30 and, on the contrary, carbohydrates are reduced.
Benefits of a high protein diet
Weight loss is due to the removal of excess fat, not muscle mass, which avoids exhaustion. The principle of operation is as follows: if protein is used as the main food and the amount of carbohydrates is reduced as much as possible, the body must obtain energy from fat deposits, since protein only serves as a building material and is not energy-demanding enough. .
In the first stage, excess fluid leaves the body, which is why the protein diet is also called "drying". Then, in a state of stress, the body begins to burn muscle tissue and tries to accumulate even more fat - to avoid hungry days.
At this stage, the large amount of protein does not allow the muscles to leave, making up for the losses. If the excess cannot be stored, the body begins to burn fat deposits.
Proteins are digested for a long time, so there is no feeling of hunger. This will reduce the likelihood of "breakdowns" as you won't be constantly hungry.
One day
Breakfast:150 g low-fat cottage cheese, tea without sugar or coffee.
Snack:an Apple.
Dinner:vegetable soup, 150 g of boiled chicken breast, 1 slice of whole wheat bread.
Afternoon snack:100 g of Greek yogurt.
Dinner:200 g of steamed fish or poultry, vegetable salad.
2 days
Breakfast:protein omelet 150 g, tea or coffee.
Snack:2 unsweetened cheesecakes.
Dinner:150 g of boiled beef, vegetables.
Afternoon snack:a glass of kefir or yogurt without additives.
Dinner:200 g of fried fish, 100 g of fresh vegetables.
3 days
Breakfast:2 boiled eggs, coffee or tea.
Snack:1 apple.
Dinner:200 g turkey, 5-7 tbsp. cooked brown rice.
Afternoon snack:unsweetened cottage cheese.
Dinner:150 g beef, 100 g coleslaw.
4 days
Breakfast:buckwheat porridge with milk and tea.
Snack:1 grapefruit.
Dinner:200 g chicken fillet, 150 g green beans.
Afternoon snack:a glass of ryazhenka.
Dinner:200 g of boiled fish, 150 g of fresh or steamed vegetables.
5 days
Breakfast:150 g of boiled chicken, cabbage or cucumber salad.
Snack:1 orange.
Dinner:200 g of steamed fish, a slice of whole grain bread.
Afternoon snack:100 g natural yogurt.
Dinner:200 g of stewed beef, 150 g of vegetable salad.
6 days
Breakfast:protein omelet, tea or coffee.
Snack:any citrus.
Dinner:veal or chicken steak, 100 g of vegetables.
Afternoon snack:a glass of kefir.
Dinner:150 g of fried fish, 100 g of coleslaw.
7 days
Breakfast:salmon steak with vegetable salad, tea or coffee.
Snack:1 apple.
Dinner:vegetable soup on low-fat broth, 100 g of boiled beef, a slice of whole grain bread.
Afternoon snack:cottage cheese souffle.
Dinner:100 g poultry, 100 g vegetable salad.
results
The effect of weight loss on the protein diet usually becomes noticeable after a week, when the first 4-5 extra kilos disappear..The most noticeable result will be after three weeks, when the extra weight will disappear even more and the muscle relief will be felt. After all, the purpose of the protein diet is to get rid of body fat, not lost muscle mass. The benefits of protein products are enough to restore and "build" muscles.
The greater the initial weight of the person losing weight, the greater the "weight loss" during the diet. For example, with a weight of 100 kg and obesity, you can lose 5-10 kg in two weeks. At the same time, the diet is quite varied and does not cause disgust towards a particular product, as in monodiets.
It is believed that 10-14 days is the optimal period when you can follow the protein diet beneficially and without harm to your health. During this time, you can lose 8-15 kilograms.
The minimum duration of the protein diet is one week, maximum 21 days.
The protein diet is categorically contraindicated for people suffering from kidney disease, or even suspected of it.
Opinion of nutrition experts
- Protein diets are based on a very high protein intake. The benefits of the diet are a feeling of satiety and rapid weight loss. Disadvantages - sagging skin due to sudden weight loss, kidney problems due to high protein breakdown products (formation of stones and inflammation of the urinary tract); constipation if a person eats little fiber and has high cholesterol from eating fatty meats, saysDilara Akhmetova, nutrition consultant, nutrition coach.
Protein diet recipes
A protein diet involves losing weight by increasing protein intake, reducing carbohydrates, and reducing total caloric 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 are especially popular these days, including soup recipes. Inspired by the example of many stars of show business, cinema and politics who lose weight quickly and effectively with protein diets, people all over the world are interested in what foods can make up the daily diet with a protein diet.
Carbohydrate and fat consumption should be reduced during the diet so that the menu is not boring, we recommend several recipes for protein dishes.
Main dishes
Chicken fillet in kefir
Cut 100 gr. chicken fillet and mix with salt, pepper and herbs. Mix 50 ml. kefir, 50 ml. water and fill the fillet. Refrigerate for at least 3 hours. Then place in a hot pan and sear for 5 minutes on each side.
He fried it dry
We take out a box for heating the food in the microwave oven, beat in one or two eggs (so much XD), mix and cook for a few minutes (depending on the number of eggs. The more - the longer the microwave)
It's good that the size is less than 10 boiled eggs. It is more convenient to eat - do not choke). And delicious) Yes, you can add anything. Greens, meat, whatever you want.
Fish baked in the oven
Any fish to taste (I use hake, pollock, cod, tilapia, pangasius, trout) is poured over with lemon juice, sprinkled with dried herbs, and baked until soft in the oven.
I put foil on a tray (or tray) and pour a little water - and then the tray does not need to be washed, and the fish does not stick or burn. It can also be prepared in a baking tray.
Chicken fillet in lemon juice
Beat the chicken fillet, pour over it with lemon juice, sprinkle with natural spices (I use dried herbs), salt (I don't eat salt, so I don't add salt). Let it marinate for a few hours. Fry without oil.
Fish in Polish
Boil the fish (I use pollock / hake / cod for this dish). Remove the bones into pieces of about 2-3 cm. Put it in a saucepan, pour the broth from the fish (so that it covers the fish), salt (I don't add salt)/pepper, rub 1 whole boiled egg + 2 proteins on top. Simmer over low heat, covered, for 5-7 minutes.
Fish fillet with basil sauce
- Fish fillet (it was pangasius and haddock)
- 1 egg
- quarter onion
- a little salt
- Eurot fat-free for sauce
- a little mustard
- dry basil
Mix all the ingredients for the sauce and set the sauce aside. Grind the fish fillet with onions in a blender or meat grinder, add a little salt and form small slices. Because we fry it in a dry pan over low heat, covered. Everything is simple.
Roast pork in soy sauce
- 1 kg of pork
- 1 cup soy sauce
- salt
- pepper
- bay leaf to taste
- Juice of 1/2 lemon
Grate a piece of pork with lemon juice, sprinkle with pepper, finely chopped bay leaves and salt. Put it in the oven. From time to time, the meat should be watered with the protruding juice.
Cut the finished roast into pieces, put it on a plate and pour soy sauce over it. Serve greens, pickles, pickled squash, zucchini, tomatoes, and sauerkraut separately.
Beef with brown rice
250 grams of meat cut into equal cubes is fried in olive oil, then poured with two glasses of water, salted and seasoned to taste and simmered for half an hour. You get a broth, to which you need to add half a cup of brown rice and leave everything on the fire until the rice is steamed and the broth evaporates.
Protein soups
At first glance, it may seem that making soups as part of a protein diet is almost impossible. In fact, soup is traditionally (except for vegetarians) a combination of a protein base (broth made from meat, poultry, fish, seafood) and a carbohydrate topping (various vegetables, cereals, noodles or pasta, etc. ). Meanwhile, liquid foods contribute to weight loss, and liquid foods are welcome in any diet. How to make soup for a protein diet, except for most of the usual vegetables and grains? It's actually quite simple!
Soup puree with spinach
Ingredients: Skinless turkey breast or leg, 1 package of spinach (can also be used frozen), 2 cloves of garlic, herbs of your choice, 1/3 cup skim milk, salt, pepper.
Preparation: Cook the turkey, remove the meat from the juice and let it cool. Cut the spinach into small pieces and add approx. Cook for 5 minutes. Take apart the turkey meat, separate it from the bones and veins, cut it into small pieces and return it to the broth. Cook the spinach and turkey together for a few more minutes. Allow the resulting "cream" to cool slightly, then puree it with a blender, gradually adding the milk, spices and finely chopped herbs to the soup. It is worth serving immediately, because the soup may lose its puree consistency when heated.
Fish soup "Salmon with milk"
Ingredients: 450 g of salmon fillet, 3-4 medium-sized tomatoes, 1 onion, 1 carrot, half a liter of condensed milk, herbs of your choice, salt, pepper.
Preparation: Pour boiling water over the tomatoes, peel them and cut them into small pieces. Peel the onion and cut it into small pieces. Grate the carrot. Fry the carrots and onions in a non-stick pan, then add the tomatoes a little later. Put it in a pan, pour 1 liter of water and bring it to a boil. Then cook the vegetables over low heat for about 6-8 minutes. Cut the salmon into small cubes and add to the broth. After a few minutes, add milk. After 5 minutes, add spices and herbs, then switch off. Let it cook for 15-20 minutes.
Soup with meatballs
Prepare the broth on the chicken bones, grind the meat of the chicken breast in a meat grinder, shape it into meatballs and add it to the boiling broth. Then add green beans, some bell peppers and greens to the water.