A balanced protein diet is considered one of the simplest 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-containing foods, and the consumption of fats and carbohydrates is reduced to a minimum. A protein diet for weight loss will help you get rid of extra pounds without causing much harm to the body, provided you follow the recommendations below.
The principles of the protein diet for weight loss
When a person eats a lot of carbohydrate-rich foods, he feeds his body with simple "fuel", and all buns, cakes, pizzas and more contain mostly simple fats and carbohydrates. The body, recognizing the food, uses carbohydrates to keep the person fit. , that is, it uses it for energy production, but (the body) puts the remaining fats in bins, as if preparing for a "rainy day". Humans have plenty of places to hide fat, such as the stomach or sides. But don't despair, the body can outwit the mind. It is enough to eliminate carbohydrates from the diet and feed the body only with proteins, it will immediately start looking for a way out of the current situation and will have to burn its own fats to gain energy.
Physical activity also helps with weight loss. A protein diet is a great way to refresh and strengthen your muscles (you need a lot of protein for that), and exercise helps you burn excess fat faster.
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 is the fact that after consuming the prescribed amount of protein, you are deprived of the feeling of 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 energy on its digestion, so hunger does not go away in one or a few hours. The second advantage of the protein diet, of course, is still the fact that after finishing the diet, one does not gain all those kilograms that one has lost with such difficulty while maintaining a balanced diet. Weight loss is especially noticeable in people who have a large amount of body fat. Weight loss happens quite quickly, preventing you from missing sweets. In addition, a lot of recipes have appeared on the Internet that brighten up the not-so-bright diet weekdays, while at the same time allowing you to maintain the necessary amount of calories. The point is to take the first step and when you start to notice a wonderful transformation and old clothes become big, you will not want to turn back or leave your goal.
Disadvantages of a protein diet for weight loss
As with anything else, before starting a protein diet, you should see a doctor and get personal recommendations 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, in which there is absolutely no balance between vitamins and minerals. What can we say at least about the cheese or kefir-apple diet. If one decides to go on such a diet, one will not only experience deterioration in the quality of hair and nails, but also experience all the joys of improper/slow digestion and constipation. In the case of a protein diet, it is of course more worthwhile to protect our body with tablet vitamins. The slow absorption of energy from the food you eat can cause slight dizziness and weakness. It is recommended to drink more fluids while following the diet. It promotes good kidney function, which is at risk during a protein diet for weight loss. In addition, elderly people cannot continue a protein diet. High amounts of protein and low amounts of fat increase the likelihood of blood clots due to improved blood clotting. That is why the protein diet, like others, should be approached with caution.
Protein diet products, their preparation
There is no need to worry that you will now have to stand idle in the kitchen for days trying to prepare the entire diet menu according to recipes. Not at all! The diet is very simple and does not require papaya or mangosteen every day. During the entire period of the diet, the main food should be protein-containing foods. These include especially low-fat types of fish and meat, as well as large amounts of protein (in eggs and all kinds of dairy products). When consuming dairy products, you should not abuse the fat content, it is better to limit yourself to 1-3%. Some diet menus may also include grapefruit or oranges, but these citrus fruits should not be overdone, as the acidity of the stomach may increase, which in turn has negative consequences. It is better to boil all edible diet products using a double boiler. This device prepares food perfectly, does not allow vitamins to "escape" from the product (as can happen during cooking), and saves time and energy. Multilevel steamers are designed to process and cook several products at the same time. During the protein diet, aa grill will also be your assistant, on which you can easily cook without oil and fat.
It is worth noting that in addition to the listed products, which are allowed to be consumed, there are also those that are strictly prohibited for those who strictly follow a protein diet in order to lose weight. For example, lovers of fried potatoes should forget about their delicacy for the entire duration of the diet! It is not advisable to eat potatoes in any form, whether mashed or fried. From now on, all kinds of cereals and pasta are prohibited! And you shouldn't fall for the sellers' admonitions that you can eat the durum wheat from which their pasta is made every day. This is not true, just as it is vital for a good stomach function to eat oatmeal porridge in the morning, because there are many substitutes for this product, so that our body starts properly after sleep. Of course, all baked goods will also be a thing of the past, especially rich baked goods. The same applies to all types of butter (butter, sunflower).
The duration of the protein diet
Typically, protein-type diets are prescribed in detail for one or two weeks. The menu is not very varied, in the second week, if there is one, experts advise to eat the same menu as in the first week, following the diet from the last day to the first. Among other things, nutritionists advise to follow a protein diet for no more than two weeks, after which it is advisable to take a six-month break, and only then can you resume the course.
Protein diet menu for daily weight loss
All the menus of protein diets, of which there is currently a huge selection (and often bearing the proud name of the menu creators), can be studied and prepared based on them. 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 the sports diet.
The prefabricated version of the diet is especially suitable for dieters who are not used to following a plan drawn up by another person.
It is worth noting 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? Give him food once a day! "The fact is that our body is very tired all day, and hunger reminds itself more and more often and with renewed force, as a result of which one by one, but very densethere is a risk of weight gain due to snacking. In these moments, a person cannot control himself, and the feeling of satiety does not come immediately, as a result of which a person eats too much and gains extra weight. Food should be taken several times a day in small portions. It should be remembered that you have to start the diet in the morning with a glass of water, then you have to wait half an hour, and only then you can start breakfast. The last meal should be no later than two to three hours before bedtime. After noon, the consumption of proteins and fibers, namely vegetables, is allowed. It can be a small amount of tomato or cabbage, cucumber or zucchini.
To better perceive the information, you need to imagine the entire menu for the week.
For breakfast
You can drink any kind of coffee, even with milk, which is even more advisable than traditional black coffee, as the latter increases the acidity of the stomach. Instead of coffee, you can drink any kind of tea, of course all drinks must be consumed without sugar. You can afford a small bottle of regular or drinking yogurt, or cottage cheese, or a boiled egg. You can eat buckwheat or oatmeal in water once a week.
For lunch
After the first meal, especially after such a small meal, one will eat first, so after two or three hours you can eat any fruit except bananas and peaches, preferably citrus fruits. Have another tea.
For lunch
Lunch can be completely varied, at first we can indulge ourselves with coarse black bread, add two medium tomatoes, a cucumber or a couple of lettuce leaves, one hundred grams of beef/fish/chicken. Occasionally - soup made from fiber-rich vegetables (zucchini, cabbage). You can drink tea.
For afternoon tea
You can eat apples, just one or two, and drink kefir.
For dinner
You can make seafood salad with eggs, of course, without mayonnaise. The chicken breast with herbs can be wrapped in foil and baked in the oven without oil. Any meat except pork makes an excellent dinner with vegetables 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 can look like this for two weeks.
One day.Breakfast: 100 g 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 low-fat drinking yogurt. Dinner: 150 g of grilled turkey fillet with cranberry sauce.
2 days.Breakfast: 100 g omelette. Second breakfast: salad of fresh leafy vegetables 1 tsp. olive oil. Lunch: okroshka on low-fat kefir with turkey or beef, 150 g of steamed fish. Afternoon snack: 100 ml kefir. Dinner: 150 g of boiled beef, fresh vegetable salad.
3 days.Breakfast: 100 g of low-fat cottage cheese with sour berries (blueberries, blueberries). Second breakfast: 1 boiled egg. Lunch: 200 g of stuffed peppers, but instead of rice, use vegetables such as broccoli. Afternoon snack: 100 g cucumber and cabbage salad with olive oil. Dinner: 150-200 g beef, fried with garlic.
4 daysBreakfast: 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 with olive oil. Dinner: 150 g of roast beef with garlic, 100 g of grilled vegetables.
5 daysBreakfast: 150 g 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 low-fat yogurt. Dinner: 150 g of turkey, steamed with cauliflower or broccoli.
6 daysBreakfast: oatmeal with water. Second breakfast: 100 g sour berries. Lunch: 150 g of grilled fish, 100 g of steamed eggplant. Afternoon snack: low-fat yogurt without sugar and additives. Dinner: 150 g of stewed beef, 100 g of tomato-cucumber salad, smeared with olive oil.
7 daysBreakfast: 150 g low-fat cottage cheese. Second breakfast: 1 boiled egg. Lunch: 150 g of grilled chicken without skin, two fresh tomatoes. Afternoon snack: grated carrot with lemon juice. Dinner: 150 g of boiled shrimp, 100 g of green beans.
8 daysBreakfast: millet porridge with water, we can add berries or pieces of fruit. Second breakfast: tuna and tomato salad with lemon and olive oil. Lunch: 200 g of steamed fish fillet, 100 g of any fresh vegetables. Afternoon snack: 125 ml drinking yogurt without additives. Dinner: 200 g of any grilled fish with vegetables.
Day 9Breakfast: 150 g 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 steamed fish, salad.
10 daysBreakfast: scrambled eggs with spinach. Second breakfast: 100 g 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 beef steak, salad.
Day 11Breakfast: 100 g 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 pieces of feta cheese. 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 boiled eggs. Lunch: 160 g of any grilled fish, salad. Afternoon snack: an apple. Dinner: 120 g of steamed veal, 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 the protein diet to lose weight?
During the diet, you can drink tea or coffee without sugar, herbal infusions, plain and mineral water. All fruit juices and sweet drinks are excluded from the protein diet menu in order to lose weight. If you are on a protein diet, you can sometimes drink vegetable juices - tomato juice or celery and apple juice. The point is that the juice contains a low amount of carbohydrates.
The diet completely excludes alcoholic beverages to reduce the burden on the liver, stomach and kidneys. In addition, alcohol blocks the pepsin enzyme that breaks down animal protein in the stomach, and by consuming protein-containing foods and alcohol together, not only will you not lose weight, but you will most likely also "get" indigestion.
Prediction of weight loss with a protein diet
If you follow all the diet instructions as well as exercise, your weight will drop fairly quickly. But the reduction occurs differently in people with different fat levels. For example, with a height of 170 centimeters and a weight of sixty-five kilograms, you can easily lose six to ten kilograms with a two-week diet, depending on the duration of training and energy consumption.
This diet is not suitable for everyone, but if you get the doctor's permission and approach all the points correctly, you can give yourself a great figure in a short time. Moreover, this figure remains long after the diet.