Excess weight is not an indicator of excellent health in a person, but the opposite. Extra pounds indicate that the body has failed and is not working properly. Help deal with the problem specially developed by nutritional diets. The most productive and effective of them is protein.
Protein diet for weight loss
A diet consisting 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 fluids and calcium. With such a diet, a large load goes to the kidneys, and as a result, a person can develop dry skin, dull hair and brittle nails.
To avoid dehydration and feel well, you should drink plenty of clean water as indicated in the Fluid Intake Chart. It will not be superfluous to use vitamins. The combination of proper and balanced diet, exercise can have a tremendous effect. It is not necessary to train in the gym, simple exercises are enough, which will take half an hour of your time. Protein diet for 2 weeks can completely transform your figure.
The benefits of a high protein diet
This diet has many benefits. The main advantages of a protein diet:
- Satisfy hunger for a long time. Protein is a complex element, the body needs time and energy to digest it. This is the reason for the elimination of hunger for several hours.
- A balanced diet helps not to gain weight, but to lose it quickly.
Disadvantages of a protein diet
There are disadvantages of a protein diet:
- after the end of the diet, it is easy to break into carbohydrate foods (flour products, pasta).
- the condition of nails and hair may worsen.
- 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:
- Dishes from poultry, rabbit, veal, veal, lamb. You can cook meat according to various recipes: steamed, boiled, stewed, fried without oil.
- A variety of lean 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 mixes. Cook soups with them, fry, stew, prefer greens and cabbage - white, cauliflower, Brussels sprouts.
Protein diet - it is better to make a menu for 14 days in advance - it should not be rare. The diet can be diluted by using such products: canned fish, lightly salted lard, quality sausages, dark chocolate, fruits in moderation. Tomatoes play a special role: they contain lycopene, which is essential for our body. Salads should be seasoned with lemon juice, linseed or olive oil. During a strict diet, you can use different spices. Salt should be limited.
- potato;
- Bakery products?
- porridge, pasta;
- any sweet drinks;
- alcoholic beverage.
Protein day menu
After successful weight loss, you need to maintain your shape 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 sugar-free liquid. It is permissible to eat vegetables, raw, boiled or boiled. Meals are taken every 4-5 hours. There are several types of fasting days:
- Meat unloading day. For a day you can eat only lean meat in boiled or stewed form. It should be divided into equal portions and eaten throughout the day. You can satisfy your hunger with low-calorie vegetables (tomatoes, cabbage, cucumbers). In the evening, if desired, you are allowed to drink 250 grams of 1% fat kefir.
- According to reviews, a day on 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 to use water in large quantities.
- Landing day in fish is very similar to meat. You can get for this hake, salmon, pelengas, pink salmon, silver carp. The menu for a day of protein consists of 600 grams of the delicious fish of your choice. 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. A quick 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 in this high-protein diet are:
- meat, preferably chicken fillet.
- dairy products and milk;
- herbal tea, still mineral water (do not drink coffee).
The diet for ten days 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 still water and exercise. Extra pounds will disappear very quickly. The diet for 2 weeks is significantly different from the previous ones. A sample menu of a protein diet for weight loss also includes a small amount of carbohydrate 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 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 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 tea without sugar. Lunch - 180 g of steamed chicken, 100 g of boiled zucchini, 1 grapefruit. Dinner - 2 eggs, 170 g of lean beef, 125 g of fresh vegetable salad.
- Breakfast - 270 ml tea without sugar, 20 g cheese, 10 g butter. Lunch - 2 boiled carrots, salmon steak 150 g. , fresh fruit 150 g. . Dinner - 1 tbsp ryazhenka, 25 g 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 cream. Dinner - 100 grams of raw carrots seasoned with vegetable oil, a few boiled eggs.
- Breakfast - 270 ml of tea, 4 quail eggs, 15 g of dark chocolate. Lunch - 170 g beef, 120 g 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 equals day 7, day 9 equals day 6 and so on.
Video: protein diet menu
Caution!The information provided in the article is for informational purposes only. The materials in the article do not require self-medication. 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 pounds do not return immediately and the result is quite stable. In the menu of the week, you can see how to correctly combine products so that the percentage of proteins in food is more than 30, and carbohydrates, on the contrary, are reduced.
The 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: when protein is used as the main food and the amount of carbohydrates is reduced as much as possible, the body must draw energy from fat deposits, since protein serves only as a building material and is not energy-intensive enough. .
In the first stage, excess fluid leaves the body, so the protein diet is also called "drying". Then, being in a stressful situation, the body begins to burn muscle tissue and try to accumulate even more fat - in order to avoid the days of starvation.
It is at this stage that a large amount of protein does not allow the muscles to leave, making up for the losses. If it is impossible to save the excess in reserves, the body begins to burn fat deposits.
Proteins are digested for a long time, so there is no feeling of hunger. This reduces the chance of "crashes", as there will be no constant feeling of hunger.
Day 1
BREAKFAST:150 g low-fat cottage cheese, unsweetened tea or coffee.
Junk food:an Apple.
Dinner:vegetable broth, 150 g boiled chicken breast, 1 slice of whole wheat bread.
Afternoon snack:100 g Greek yogurt.
Dinner:200 g steamed fish or poultry meat, vegetable salad.
Day 2
BREAKFAST:protein omelette 150 g. , tea or coffee.
Junk food:2 sugar-free cheesecakes.
Dinner:150 g boiled beef, vegetables.
Afternoon snack:a glass of kefir or yogurt without additives.
Dinner:200 g baked fish, 100 g fresh vegetables.
Day 3
BREAKFAST:2 boiled eggs, coffee or tea.
Junk food:1 apple.
Dinner: 200 g turkey, 5-7 tbsp boiled brown rice.
Afternoon snack:sugar-free cheese.
Dinner:150 g beef, 100 g coleslaw.
Day 4
BREAKFAST:buckwheat porridge with milk, tea.
Junk food:1 grapefruit.
Dinner:200 g chicken fillet, 150 g beans.
Afternoon snack:a glass of ryazhenka.
Dinner:200 g boiled fish, 150 g fresh or steamed vegetables.
Day 5
BREAKFAST:150 grams of boiled chicken, salad with cabbage or cucumber.
Junk food:1 orange.
Dinner:200 grams of steamed fish, one slice of wholemeal bread.
Afternoon snack:100 g of natural yogurt.
Dinner:200 g steamed beef, 150 g vegetable salad.
Day 6
BREAKFAST:protein omelette, tea or coffee.
Junk food:any citrus fruit.
Dinner:beef or chicken steak, 100 g vegetables.
Afternoon snack:a glass of kefir.
Dinner:150 g baked fish, 100 g coleslaw.
Day 7
BREAKFAST:salmon steak with vegetable salad, tea or coffee.
Junk food:1 apple.
Dinner:vegetable soup in low-fat meat broth, 100 grams of boiled beef, one slice of whole grain bread.
Afternoon snack:curd soufflé.
Dinner:100 g poultry meat, 100 g vegetable salad.
Results
The effect of losing weight on a protein diet, as a rule, is felt after a week, when the first 4-5 extra pounds go away..The most noticeable result will be in three weeks, when the extra weight will go away even more and muscle relief will be felt. After all, a protein diet is designed to get rid of body fat, not muscle mass. The benefit of protein products for muscle recovery and "building" is considerable.
The greater the initial weight of the person losing weight, the greater the "loss" will be 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 diverse and will not cause disgust for a specific product, as is the case with mono-diets.
It is believed that the optimal period during which you can follow a protein diet with benefit and without harm to health is 10-14 days. During this period, you can lose weight by 8-15 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 very high protein intake. The advantages of the diet are the feeling of satiety and the quick result in weight loss. Disadvantages - 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 from eating fatty meat, he saysDilara Akhmetova, consultant nutritionist, nutritionist.
Protein diet recipes
A protein diet involves losing weight 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 entertainment, cinema and politics, who quickly and effectively lose weight with protein diets, people all over the world are interested in which dishes can compose 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 is not boring, we offer several recipes for protein dishes.
Main courses
Chicken fillet in kefir
Cut 100 g. chicken fillet and mix with salt, pepper, herbs. Mix 50 ml. kefir, 50 ml. water and fill the fillet. Place in the refrigerator for at least 3 hours. Then put in a hot pan and simmer for 5 minutes on each side.
Dry scrambled eggs
We take a box to heat the food in the microwave, crack a dozen or two eggs in it (as many as needed XD), stir for a few minutes (depending on the number of eggs. The more - the longer the microwave)
It is nice that the size is less than 10 eggs to cook. 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 of your taste (I take cod, cod, tilapia, pangasius, trout) pour lemon juice, sprinkle with dried herbs, bake in the oven until soft.
I put aluminum foil on a baking sheet (or 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 made in a baking sleeve.
Chicken fillet in lemon juice
Beat the chicken fillet, sprinkle with lemon juice, sprinkle with natural spices (I use dry 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 pulp / cod / cod for this dish). Disassemble from the bones into pieces of about 2-3 cm. Put in a saucepan, pour the broth from the fish (so that it covers the fish), salt (I don't salt) / pepper, rub 1 whole boiled egg + 2 proteins on top. Simmer over low heat, covered, for 5-7 minutes.
Fish cutlets with basil sauce
- Fish fillet (I had pangasius and cod)
- 1 egg
- a quarter of the onion
- a little salt
- for fat-free skim sauce
- some mustard
- dry basil
For the sauce, mix all the ingredients and set the sauce aside. Grind the fish fillet with onions in a blender or meat grinder, lightly salt and form bite-sized pieces. Because we fry in a dry pan on low heat under the lid. 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
Rub a piece of pork with lemon juice, sprinkle with pepper, chopped bay leaf and salt. Put in the oven. Periodically, the meat should be watered with the juice that stands out.
Cut the finished roast into pieces, put on a plate and pour soy sauce. Serve separately greens, pickles, pickled zucchini, zucchini, tomatoes, sauerkraut.
Beef with brown rice
250 grams of meat, cut into the same cubes, should be fried in olive oil, then pour them with two glasses of water, salt, add spices to taste and let it boil 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 making soups as part of a protein diet is almost impossible. Indeed, traditionally soup (except vegetarian) is a combination of a protein base (broth from meat, poultry, fish, seafood, etc. ) with a carbohydrate dressing (various vegetables, grains, pasta or noodles, etc. ). Meanwhile, liquid foods contribute to weight loss and with any diet, liquid meals are very welcome. 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: Turkey breast or skinless turkey drumstick, 1 package spinach (frozen can be used), 2 cloves garlic, any herb of your choice, 1/3 cup skim milk, salt, pepper.
Preparation: Boil the turkey, remove the meat from the broth and let it cool. Chop the spinach and cook in the prepared broth for about 5 minutes. We disassemble the turkey meat, separate it from the bones and veins, chop it finely and put it back in the broth. Cook the spinach and turkey together for a few more minutes. Let the resulting "porridge" cool slightly and then turn it into a puree with the blender, gradually adding milk, spices and chopped herbs to the soup. It is best served immediately, as the soup may lose its puree-like texture when reheated.
Fish soup "Salmon with milk"
Ingredients: 450 g salmon fillet, 3-4 medium-sized tomatoes, 1 onion, 1 carrot, half a liter of skimmed milk, greens if you like, salt, pepper.
Preparation: Pour boiling water over the tomatoes, peel them and chop them. Clean the onion and chop it finely. Grate the carrots. Fry the carrots and onions in a non-stick pan, add the tomatoes a little later. Transfer to a saucepan, pour 1 liter of water, let it boil. Then cook the vegetables on low heat for about 6-8 minutes. Cut the salmon into small cubes, add it to the broth. After a few minutes, add milk. After 5 minutes, add spices and herbs and turn off. Let it boil for 15-20 minutes.
Soup with meatballs
We prepare the broth on the chicken bone, twist the meat from the chicken breast in a meat grinder, make meatballs from it and add them to the boiling broth. Then add the green beans, some pepper and the greens to the water.