Excess weight is not an indicator of a person's excellent health, quite the contrary. Additional kilograms indicate that the body has failed and is not working properly. Helps to cope with the problem that was specially developed by nutritionists diets. The most productive and effective of them is protein.
protein diet for weight loss
A diet consisting of foods high in protein is a protein diet for fast 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. With such a diet, a large load goes to the kidneys, and as a result, a person may experience dry skin, dull hair and brittle nails.
To avoid dehydration and feel good, you should drink plenty of purified water as indicated in the Fluid Intake Chart. It will not be superfluous to use vitamins. The combination of a proper balanced diet and exercise can have a tremendous effect. It is not necessary to train in the gym, simple exercises are enough, which will take up half an hour of your time. Protein diet for 2 weeks can completely transform your figure.
Benefits of a high protein diet
This diet has many benefits. The main advantages of a protein diet:
- Satisfying hunger for a long time. Protein is a complex element, the body needs time and strength to digest it. This is the reason for eliminating hunger for several hours.
- A balanced diet helps not to gain kilograms, but to quickly lose them.
Cons of a protein diet
There are disadvantages of a protein diet:
- after the end of the diet, it is easy to enter carbohydrates (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 on a protein diet
The list of foods you can eat on a protein diet includes the following main ingredients:
- Poultry, rabbit, veal, beef, lamb dishes. You can cook meat according to various recipes: steam, boil, stew, fry without oil.
- A variety of skinny 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 in frozen mixtures. Make soups from them, fry, stew, give preference to greens and cabbage - white, cauliflower, Brussels sprouts.
Protein diet - it is better to draw up a menu 14 days in advance - it should not be missing. The diet can be diluted with the use of such products: canned fish, lightly salted lard, quality sausages, dark chocolate, fruits in moderation. Tomatoes play a special role: they contain lycopene, which is necessary for our body. Salads should be seasoned with lemon juice, linseed or olive oil. During a strict diet, you can use various seasonings. Salt needs to be limited.
- potato;
- bakery products;
- porridge, noodles;
- any sweet drink;
- alcoholic beverages.
Protein Day Menu
After successful weight loss, you need to keep fit with the help of effective fasting days. They are held once a week at home, on this day only protein foods are consumed. Remember to drink about two liters of unsweetened liquid. It is allowed to eat vegetables, raw, boiled or boiled. Meals are taken every 4-5 hours. There are several types of fast days:
- Meat unloading day. For a day, you can eat only boiled or stewed lean meat. It should be divided into equal portions and consumed 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, one day of kefir is the most popular and effective. For a day you need to drink one and a half liters of kefir. The diet can be varied with apples in the amount of 3-5 pcs. But you should not forget about the use of water in large quantities.
- The unloading day in fish is very similar to that in meat. You can take for this hake, salmon, pelengas, pink salmon, silver carp. The menu for a day of protein consists of 600 grams of the chosen delicious fish. Drinking lemon water or ginger water will help fight hunger. You can start your morning with green tea.
Types of protein diet
There are a variety of protein diet options. The duration of such a diet varies from 5 to 14 days. An accelerated and quick way to lose weight is a protein diet for five days. It is used when you need to lose weight quickly. The main foods on 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 practically does not differ from the previous one. The difference is only in the use of fermented milk products, they must be taken every 6 hours for 200 grams. Fractional meals and small portions will not allow you to feel hungry. Be sure to drink plenty of non-carbonated water and exercise. Extra pounds will disappear very quickly. The 2-week diet is significantly different from the previous ones. A sample menu of a protein diet for weight loss also includes a small amount of carbohydrates.
Protein diet menu for 14 days
A detailed description of the diet will help you quickly lose weight and at the same time will not harm your health. Protein diet for 14 days:
- Breakfast - 270 ml of 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 of unsweetened fruit juice, 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 of unsweetened tea. Lunch - 180 g of steamed chicken, 100 g of boiled zucchini, 1 grapefruit. Dinner - 2 eggs, 170 g of lean meat, 125 g of fresh vegetable salad.
- Breakfast - 270 ml unsweetened tea, 20 g cheese, 10 g butter. Lunch - 2 boiled carrots, salmon fillet 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 curdled 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 couple of 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, ie. Day 8 is equal to day 7, day 9 is equal to day 6, and so on.
Video: protein diet menu
Heads up!The information provided in the article is for informational purposes only. Article materials do not require self-treatment. Only a qualified doctor can make a diagnosis and give treatment recommendations, based on the individual characteristics of a given patient.
protein diet
As a result, the lost kilograms do not immediately return, and the result is quite stable. In the menu for the week, you can see how to combine products correctly so that the percentage of proteins in food is more than 30, and carbohydrates, on the contrary, are reduced.
Benefits of a high protein diet
Weight loss is achieved by removing excess fat, not muscle mass, which prevents burnout. The principle of operation is as follows: when using protein as the main food and reducing the amount of carbohydrates as much as possible, the body needs to extract energy from fat stores, since protein serves only as a building material and is not energy-intensive o enough .
At the first stage, excess fluid leaves the body, so the protein diet is also called "drying". So, being in a stressful state, the body begins to burn muscle tissue and try to accumulate even more fat - to avoid starvation days.
It is at this stage that a large amount of protein does not allow the muscles to go out, compensating for losses. If it is impossible to save excess reserves, the body begins to burn fat deposits.
Proteins are digested for a very long time, so there is no feeling of hunger. This reduces the likelihood of "breakdowns", since there will be no constant feeling of hunger.
Day 1
Breakfast:150 g of low-fat cottage cheese, unsweetened tea or coffee.
Lunch:An apple.
Dinner:vegetable broth, 150 g of boiled chicken breast, 1 slice of wholemeal bread.
Afternoon snack:100 g of Greek yogurt.
Dinner:200 g of steamed fish or chicken meat, vegetable salad.
Day 2
Breakfast:protein omelette 150 g, tea or coffee.
Lunch:2 sugar free cheesecakes.
Dinner:150 g of boiled meat, vegetables.
Afternoon snack: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.
Lunch:1 apple.
Dinner:200 g of turkey, 5-7 tbsp. cooked brown rice.
Afternoon snack:sugar-free cottage cheese.
Dinner:150 g of meat, 100 g of cabbage salad.
Day 4
Breakfast:buckwheat porridge with milk, tea.
Lunch:1 grapefruit.
Dinner:200 g of chicken fillet, 150 g of green beans.
Afternoon snack: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.
Lunch:1 orange.
Dinner:200 g of steamed fish, a slice of wholemeal bread.
Afternoon snack:100 g of natural yogurt.
Dinner:200 g of steamed meat, 150 g of vegetable salad.
6th
Breakfast:protein omelet, tea or coffee.
Lunch:any citrus.
Dinner:veal or chicken steak, 100 g of vegetables.
Afternoon snack:a glass of kefir.
Dinner:150 g of baked fish, 100 g of cabbage salad.
day 7
Breakfast:salmon steak with vegetable salad, tea or coffee.
Lunch:1 apple.
Dinner:vegetable soup on low-fat meat broth, 100 g of boiled meat, a slice of whole grain bread.
Afternoon snack:cottage cheese soufflé.
Dinner:100 g of chicken meat, 100 g of vegetable salad.
results
The effect of losing weight on a protein diet, as a rule, becomes noticeable after a week, when the first 4-5 extra pounds disappear.🇧🇷The most noticeable result will be in three weeks, when the extra weight will disappear even more and muscle relief will be noticeable. After all, a protein diet is designed to get rid of body fat, you don't lose muscle mass. The benefit of protein products for the recovery and "building" of muscles is sufficient.
The greater the initial weight of the person who loses 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 varied and will not cause disgust for a particular product, as with monodiets.
It is believed that the optimal period for adhering to a protein diet with benefits and without harm to health is 10-14 days. During this time, you can lose weight from 8 to 15 kg.
The minimum duration of the protein diet is one week, the maximum is 21 days.
For people with kidney disease and even suspicion of such a protein diet is categorically contraindicated.
Reviews of nutritionists
- Protein diets are based on a very high protein intake. The advantages of the diet are a feeling of fullness and a quick result in weight loss. Cons - sagging skin due to sudden weight loss, kidney problems due to the high content of protein breakdown products (stone formation and inflammation of the urinary tract); constipation if a person eats little fiber and high cholesterol due to eating fatty meat, saysDilara Akhmetova, consultant nutritionist, nutrition coach.
Protein Diet Recipes
A protein diet involves weight loss by increasing protein intake, reducing carbohydrates, and reducing total calorie servings. It is believed that 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 today. Inspired by the example of many stars of show business, cinema and politics, who quickly and effectively lose weight on protein diets, people all over the world are interested in what dishes can make up a daily diet with a protein diet.
During the diet, it is necessary to reduce the consumption of carbohydrates and fats, so that your menu does not become boring, we offer you several recipes for protein dishes.
Main dishes
Chicken Fillet on Kefir
Cut 100gr. chicken fillet and mix with salt, pepper, herbs. Mix 50 ml. kefir, 50 ml. water and stuff the fillet. Refrigerate for at least 3 hours. Then place in a hot pan and cook for 5 minutes on each side.
dry scrambled eggs
We take a box for heating food in the microwave, break a dozen or two eggs into it (as many as you need XD), stir and for a couple of minutes (depending on the number of eggs. The more - the longer) in the microwave)
It's cool that the size is less than 10 eggs for cooking. It is more convenient to eat - do not choke). And delicious) Yes, you can add anything. Vegetables, meat, whatever you like.
Oven baked fish
Any fish to your taste (fish, saithe, cod, tilapia, pangasius, trout) drizzle with lemon juice, sprinkle with dry herbs, bake in the oven until tender.
I put foil on a baking sheet (or on a baking sheet) and add a little water - and then the baking sheet does not need to be washed, and the fish does not stick and does not burn. It can be done in a baking dish.
Chicken fillet with lemon juice
Beat the chicken fillet, sprinkle with lemon juice, sprinkle with natural spices (I take dried herbs), salt (I don't eat salt, so I don't salt). Let it marinate for a few hours. Fry without oil.
fish in Polish
Boil the fish (I take saithe / hake / cod for this dish). Disassemble the bones into pieces of about 2-3 cm, put in a saucepan, pour in fish broth (so that it covers the fish), salt (I don’t add salt) / pepper, rub 1 whole hard-boiled egg + 2 proteins over. Cook over low heat covered for 5-7 minutes.
Fish Cutlets with Basil Sauce
- Fish fillet (I ate pangasius and haddock)
- 1 egg
- a quarter of an onion
- A little bit of salt
- for fat-free egrut sauce
- a little mustard
- dry basil
For the sauce, mix all the ingredients and reserve the sauce. We grind the fish fillet with onions in a blender or meat grinder, lightly salt and form small cutlets. Because we fry it in a dry frying pan over low heat under the lid. Everything is simple.
Pork roasted in soy sauce
- 1kg of pork
- 1 cup of soy sauce
- salt
- chili
- bay leaf to taste
- juice of 1/2 lemon
Grate a piece of pork with lemon juice, sprinkle with pepper, chopped bay leaf and salt. Place in oven. Periodically, the meat must be watered with the juice that stands out.
Cut the finished roast into pieces, place on a plate and pour in soy sauce. Serve separately greens, pickles, pickled pumpkin, zucchini, tomatoes, sauerkraut.
Meat with brown rice
250 grams of meat, cut into identical cubes, should be fried in olive oil, then pour two glasses of water, salt, add spices to taste and leave to stew for half an hour. You will get a broth to which you will need to add half a cup of brown rice and leave everything on fire until the rice steams and the broth evaporates.
protein soups
At first glance, it may seem that making soups as part of a protein diet is next to impossible. In fact, traditionally soup (except for vegetarian ones) is a combination of a protein base (meat, poultry, fish, seafood, etc. ) with a carbohydrate sauce (various vegetables, cereals, pasta or noodles, etc. ). ). Meanwhile, liquid foods contribute to weight loss, and in any diet, liquid meals are most welcome. How to cook soup for a protein diet, excluding most of the usual vegetables and cereals? It's actually quite simple!
Spinach puree soup
Ingredients: Skinless turkey breast or drumstick, 1 bunch of spinach (can be frozen), 2 cloves of garlic, any herb of your choice, 1/3 cup of skimmed milk, salt, pepper.
Preparation: Boil the turkey, remove the meat from the broth and let it cool. Finely chop the spinach and cook in the prepared broth for about 5 minutes. Disassemble the turkey meat, separate it from the bones and veins, chop finely and return to the broth. Cook spinach and turkey together for a few more minutes. Let the resulting "porridge" cool slightly, and then turn it into a puree in a blender, gradually adding milk, spices and chopped herbs to the soup. It is best served immediately, as the soup can lose its puree consistency when reheated.
Fish soup "Salmon with milk"
Ingredients: 450 g of salmon fillet, 3-4 medium tomatoes, 1 onion, 1 carrot, half a liter of low-fat milk, greens to taste, salt, pepper.
Preparation: Pour boiling water over the tomatoes, peel them and finely chop them. Peel the onion and chop finely too. Grate the carrots. Fry carrots and onions in a non-stick frying pan, add tomatoes a little later. Transfer to a saucepan, pour 1 liter of water, bring to a boil. Then cook the vegetables over low heat for about 6-8 minutes. Cut the salmon into small cubes, add to the broth. After a few minutes, add the milk. After 5 minutes, add spices and herbs and turn off. Let it brew for 15-20 minutes.
soup with meatballs
Prepare the broth on the chicken bone, twist the chicken breast meat in a meat grinder, make meatballs and add to the boiling broth. Then add the green beans, some bell pepper and greens to the water.