Excess weight is not an indicator of a person's excellent health, on the contrary. Extra kilograms indicate that the body has failed and is not working properly. Diets specially prepared by nutritionists help to overcome the problem. The most productive and effective of them is protein.
Protein diet for weight loss
A high protein diet is a protein diet for rapid weight loss. But it is also a strict control and restriction of intake of carbohydrates and fats. During this effective diet, the body actively removes fluid and calcium. With such a diet, a huge burden falls on the kidneys, and as a result, a person can experience dry skin, dull hair and brittle nails.
To prevent dehydration and feel good, you should drink plenty of purified water as indicated in the Fluid Intake Chart. It is no longer necessary to use vitamins. A proper and balanced diet and exercise combination can have a great effect. It is not necessary to train in the gym, simple exercises will be enough, which will take half an hour of your time. A 2-week protein diet can completely change your figure.
Benefits of a high protein diet
This diet has many benefits. The main advantages of a protein diet:
- Satisfies hunger for a long time. Protein is a complex element, the body needs time and energy to digest it. This is the reason for eliminating hunger for several hours.
- A balanced diet does not help to gain kilograms, but to lose them quickly.
Disadvantages of protein diet
The protein diet has disadvantages:
- after the diet is over, it is easy to break into carbohydrate foods (flour products, pasta);
- the condition of nails and hair may deteriorate;
- increased load on the kidneys;
- diet often causes mood swings.
What can you eat on a protein diet?
The list of foods that you can eat on a protein diet includes the following main ingredients:
- Poultry, rabbit, veal, beef, lamb dishes. You can cook meat according to different recipes: steam, boil, stew, fry without oil.
- A variety of lean fish. Choose varieties at will, it's a matter of taste.
- Protein-rich chicken or quail eggs.
- Vegetables (everything except potatoes). They can be taken fresh or frozen. Make soups with them, fry them, make stews, prefer greens and cabbages - white, cauliflower, Brussels sprouts.
Protein diet - it is better to prepare a menu 14 days in advance - should not be scarce. The diet can be diluted with the use of such products: canned fish, lightly salted lard, quality sausage, dark chocolate, medium-sized fruits. Tomatoes play a special role: they contain lycopene, which is necessary for our body. Lemon juice, flax seeds or olive oil should be added to salads. You can use different spices during a strict diet. Salt should be limited.
- potato;
- bakery products;
- porridge, pasta;
- any sweet drink;
- alcoholic beverages.
Protein Day Menu
After successful weight loss, you need to stay in shape with the help of effective fasting days. They are held once a week at home, today only protein foods are consumed. Do not forget to drink about two liters of fluid without sugar. It is allowed to eat raw, boiled or cooked vegetables. Food is taken every 4-5 hours. There are several types of fasting days:
- Ejaculation day on meat. During the day, you can only eat lean meat in boiled or baked form. It should be divided into equal portions and eaten throughout the day. You can meet your hunger with low-calorie vegetables (tomato, cabbage, cucumber). In the evening, if desired, it is allowed to drink 250 grams of kefir 1% fat.
- According to reviews, a day on kefir is the most popular and effective. One and a half liters of kefir should be drunk a day. The diet can be changed with 3-5 apples. But you should not forget to use a large amount of water.
- Ejaculation day on fish is very similar to meat. For this, you can take hake, salmon, pelengas, pink salmon, silver carp. The protein day menu consists of 600 grams of delicious fish of your choice. Drinking lemon water or ginger water will help fight hunger. You can start the morning with green tea.
Types of protein diet
There are different options of protein diet. The duration of such a diet varies from 5 to 14 days. An accelerated and fast way to lose weight is a protein diet for five days. It is used when you need to lose weight quickly. The main foods of 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 is practically no different from the previous one. The difference is only in the use of fermented milk products, they should be taken 200 grams every 6 hours. Fractional meals and small portions will not allow you to feel hungry. Make sure you drink plenty of still water and exercise. The 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 contains a small amount of carbohydrate foods.
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 of coffee drink. Lunch - 1 tbsp. fermented cooked milk, 2 eggs, 130 grams of boiled cabbage. Dinner - 250 grams of boiled fish with broth.
- Breakfast - 230 ml fruit juice without sugar, omelet from 2 eggs without fat. 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 baked pumpkin, 1 grapefruit. Dinner - 2 eggs, 170 g lean beef, 125 g 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 boiled milk, 250 g of pork with vegetables, 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 equals day 7, day 9 equals day 6, and so on.
Video: protein diet menu
Attention!The information presented in the article is for informational purposes only. The materials of the article do not call for self-treatment. Only a qualified doctor can make a diagnosis and give recommendations for treatment based on the individual characteristics of a particular patient.
protein diet
As a result, the lost kilograms do not return immediately, and the result is quite stable. In the menu of the week, you can see how to combine products correctly, so that the percentage of proteins in the food is more than 30, and carbohydrates are reduced, on the contrary.
Benefits of a high protein diet
Weight loss is due to the removal of excess fat, not muscle mass, which prevents exhaustion. 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 must draw energy from fat deposits, because protein serves only as a building material and does not hold enough energy. .
In the first stage, excess fluid leaves the body, so the protein diet is also called "drying". Then, the body in a stressful situation begins to burn muscle tissue and tries to accumulate more fat - to avoid hungry days.
It is at this stage that a large amount of proteins does not allow the muscles to go, compensates for the losses. If it is not possible to store excess in reserves, the body starts to burn fat deposits.
Proteins are digested for a long time, so there is no feeling of hunger. This reduces the possibility of "crashes", because there will be no constant feeling of hunger.
Day 1
Breakfast:150 g low-fat cottage cheese, tea without sugar or coffee.
Snack:an apple.
Supper:vegetable juice, 150 g of boiled chicken breast, 1 slice of whole grain bread.
Afternoon snack:100 g of Greek yogurt.
Supper:200 g of steamed fish or poultry, vegetable salad.
2 nd day
Breakfast:protein omelet 150 g, tea or coffee.
Snack:2 sugar-free cheesecakes.
Supper:150 g boiled beef, vegetables.
Afternoon snack:a glass of kefir or yogurt without additives.
Supper:200 g of cooked fish, 100 g of fresh vegetables.
3rd day
Breakfast:2 boiled eggs, coffee or tea.
Snack:1 apple.
Supper:200 g of turkey, 5-7 tbsp. boiled brown rice.
Afternoon snack:unsweetened cottage cheese.
Supper:150 g beef, 100 g coleslaw.
4th day
Breakfast:buckwheat porridge with milk, tea.
Snack:1 grapefruit.
Supper:200 g chicken fillet, 150 g green beans.
Afternoon snack:a glass of ryazhenka.
Supper:200 g of boiled fish, 150 g of fresh or steamed vegetables.
Day 5
Breakfast:150 g boiled chicken, cabbage or cucumber salad.
Snack:1 orange.
Supper:200 g of steamed fish, a slice of whole grain bread.
Afternoon snack:100 g of natural yogurt.
Supper:200 g of steamed beef, 150 g of vegetable salad.
6th day
Breakfast:protein omelette, tea or coffee.
Snack:any citrus.
Supper:beef or chicken steak, 100 g of vegetables.
Afternoon snack:a glass of kefir.
Supper:150 g cooked fish, 100 g coleslaw.
7th day
Breakfast:salmon steak with vegetable salad, tea or coffee.
Snack:1 apple.
Supper:vegetable soup in low-fat meat broth, 100 g of boiled beef, a slice of grain bread.
Afternoon snack:cottage cheese souffle.
Supper:100 g of poultry meat, 100 g of vegetable salad.
results
The effect of losing weight on a protein diet is usually noticeable after a week, when the first 4-5 extra pounds are gone..The most noticeable result will be after three weeks, the extra weight will be reduced further and the relaxation of the muscles will be noticeable. After all, a protein diet is designed to get rid of body fat, not muscle mass. The benefit of protein products is sufficient for the recovery and "building" of muscles.
The greater the initial weight of a person who is losing weight, the greater the "loss" during the diet. For example, if you weigh 100 kg and are obese, you can lose 5-10 kg in two weeks. At the same time, the diet is quite diverse and will not cause disgust for a certain product, as in mono-diets.
It is believed that the optimal period during which you can follow a protein diet without harming your health is 10-14 days. During this period, you can lose 8-15 kilograms.
The minimum duration of the protein diet is one week, the maximum is 21 days.
A protein diet is strictly contraindicated for people with or suspected kidney disease.
Reviews of nutritionists
- Protein diets are based on very high protein intake. The advantages of the diet are a feeling of satiety and a quick result in weight loss. Cons - sagging skin due to sudden weight loss, kidney problems (stone formation and inflammation of the urinary tract) due to high protein breakdown products; If a person eats little fiber, he says that he has high cholesterol due to constipation and eating fatty meatDilara Akhmetova, consultant nutritionist, nutrition coach.
Protein diet recipes
A protein diet involves weight loss by increasing protein intake, reducing carbohydrates, and reducing total calorie portions. 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, including soup recipes, are especially popular these days. Inspired by the example of many stars of show business, cinema and politics, who lost weight quickly and effectively with protein diets, people all over the world are wondering what foods can make up the daily diet with a protein diet.
During the diet, you need to reduce the consumption of carbohydrates and fats so that your menu is not boring, we present several recipes for protein dishes.
Main dishes
Chicken fillet in kefir
Cut 100 g. mix with chicken fillet and salt, pepper, herbs. Mix 50 ml. kefir, 50 ml. fill with water and fillet. Refrigerate for at least 3 hours. Then put it in a hot pan and cook for 5 minutes on each side.
Dry boiled eggs
We take a box for heating food in the microwave, crack a dozen or two eggs into it (as many as needed XD), mix and leave for a few minutes (depending on the number of eggs. The more - the longer). microwave)
It's cool to have less than 10 eggs to cook the size. Eating is more convenient - do not choke). And delicious) Yes, you can add everything. Greens, meat, whatever you want.
Fish baked in the oven
Pour lemon juice over any fish that suits your taste (I take hake, pollock, cod, tilapia, pangasius, trout), sprinkle with dried herbs, bake in the oven until cooked.
I put the foil on a baking sheet (or a baking sheet) and add a little water - 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 pan.
Chicken fillet in lemon juice
Beat the chicken fillet, pour it with lemon juice, sprinkle with natural spices (I buy dry herbs), salt (I don't eat salt, so I don't salt). Leave to marinate for several hours. Fry without oil.
Fish in Polish
Boil the fish (for this dish I buy pollock / hake / cod). Cut the bones into pieces of about 2-3 cm, put them in a pot, pour the broth from the fish (let it cover the fish), salt (I don't use salt) / pepper, 1 whole boiled egg + 2 rub. on proteins. Cook under the lid for 5-7 minutes on low heat.
Fish cutlets with basil sauce
- Fish fillet (I had pangasius and haddock)
- 1 egg
- a quarter of an onion
- a little salt
- Eggplant without oil for the sauce
- a little mustard
- dry basil
Mix all the ingredients for the sauce and set the sauce aside. Chop the fish fillet with onion in a blender or meat grinder, salt it a little and make small cutlets. Because we roast it in a dry pan under the lid. Everything is simple.
Fried pork in soy sauce
- 1 kg of pork
- 1 cup of soy sauce
- salt
- pepper
- bay leaf to taste
- Juice of 1/2 lemon
Grate the pork with lemon juice, sprinkle with pepper, chopped bay leaves and salt. Put in the oven. Periodically, the meat should be watered with visible juice.
Cut the finished fry into pieces, put in a bowl and pour soy sauce. Separately serve greens, pickles, salted pumpkin, pumpkin, tomato, sauerkraut.
Beef with brown rice
250 grams of meat cut into the same cubes should be fried in olive oil, then poured with 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 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 it is almost impossible to make soup as part of a protein diet. Indeed, traditionally soup (except for vegetarians) is a combination of a protein base (broth of meat, poultry, fish, seafood, etc. ) with a carbohydrate dressing (various vegetables, grains, pasta or noodles, etc. ). Meanwhile, liquid food helps with weight loss, and liquid meals are best taken with any diet. How to cook soup for a protein diet, excluding most of the usual vegetables and grains? In fact, it's very simple!
Puree soup with spinach
Ingredients: Skinless turkey breast or drumsticks, 1 package of spinach (you can use frozen), 2 cloves of garlic, herbs of your choice, 1/3 cup skim milk, salt, pepper.
Preparation: Boil the turkey, remove the meat from the broth and cool. Finely chop the spinach and cook in the prepared broth for about 5 minutes. Remove the turkey meat, remove the bones and veins, finely chop and return to the broth. Cook spinach and turkey together for a few minutes. Allow the resulting "gruel" to cool a little, then gradually add milk, spices and finely chopped herbs to the soup and make a puree with a blender. It is best to serve immediately, as the soup may lose its puree consistency when reheated.
Fish soup "Milk salmon"
Ingredients: 450 g of salmon fillet, 3-4 medium-sized tomatoes, 1 onion, 1 carrot, half a liter of skim milk, any herbs, salt, pepper.
Preparation: Pour boiling water over the tomatoes, peel them and chop them into small pieces. Peel and finely chop the onion. Grate the carrot. Fry carrots and onions in a non-stick pan, a little later add tomatoes to them. Transfer to a saucepan, pour 1 liter of water, bring to a boil. Then cook the vegetables on low heat for about 6-8 minutes. Cut the salmon into small cubes, add to the broth. After a few minutes, add milk. After 5 minutes, add spices and herbs and turn off. Let it brew for 15-20 minutes.
Soup with meatballs
Prepare a broth on the chicken bone, grind the chicken breast in a meat grinder, make meatballs from it and add it to the boiling broth. Then add green beans, some bell pepper and herbs to the water.