Protein diet for weight loss at home, menu and diet by day

Nutritionists guarantee: a protein diet for weight loss allows you to not only wear smaller-sized clothing, but also to lose weight. And you have to last a relatively short period of time - 2 weeks. But diet also has problems.

How this diet differs from others

Medically approved human food contains 12% protein. This is enough for an active life and healthy body work. At least 1 g of "pure" protein should be lost per 1 kg of human weight.

Eat a protein diet based on reducing carbohydrate and fat intake. That is,the percentage of daily protein eaten by a person grows.

Protein takes four hours to digest to ensure you feel full throughout the day. You will not go hungry with such a diet.

List of Approved Products:

• lean meats (skinless chicken or turkey, veal, rabbit);
• low fat milk (as well as vegan milk - say soy milk);
• chicken or quail eggs (preferably using protein only);
• Varieties of "dried" fish (hake, pollock, cod, carp, pike);
• seafood (shrimp - yes, crab sticks - no, these are carbohydrates);
• soy products (tofu, soy meatballs or goulash, soybean salad);
• beans (peas, beans, peas, lentils);
• oatmeal, quinoa;
• vegetables such as brussels sprouts, broccoli;
• seeds (the champion in protein content is pumpkin);
• nuts.

Bread and flour products, sweets, foods with a high percentage of fat, alcohol, soda are prohibited.

Protein Alternatives

The Atkins diet and the Kremlin diet are based on similar nutritional principles. Such a diet is also effective (this is evidenced by repeated star examples praising protein nutrition in interviews), but it is difficult to call it the healthiest. Those who lose weight often end with the words "I can't help myself, I lost it. "

This means that this diet does not include carbohydrates. And, because these nutrients are needed by the body, one will always dream of sweets, so that the thought of sweets or pies becomes an obsession.

Diet Ducan is also a protein (especially phase 1 - Attack). But in this case, reviews warn of possible kidney problems. On this diet, you should not violate the drinking regimen, and if the kidneys have previously suffered from sagging (sand or stones are found in these organs, a history of "inactive" chronic disease), it is better not to take risks and lose weight with other methods.

How does such a diet benefit the body?

Proteins, they are proteins - these are the "bricks" from which the human body is built. Digestion turns it into amino acids, without which muscle growth, proper hormone production, and liver are impossible. A person who consumes too little protein is faced with chronic fatigue, decreased performance, inability to build beautiful muscle relief while playing sports.

That is, a lot of protein not only lacks hunger, but also strength, beauty, health.

Advantages of Diet

• Unlike a mono diet, a good protein dietwith a list of allowed dishes. And if you compare it to the "hungry" method for weight loss (for example, with a Japanese or French diet), these foods are plentiful, and you do not have to bother with the appetite that always arises.
• Required products are sold in every supermarket.
• The body is accustomed to small portions, so that even after a diet, the body will not need a "bowl" of food.
• You lose weight not because you lose muscle mass, but because you lose fat(therefore, a protein diet is suitable not only for women, but also for men).
• The menu is delicious. Meat and seafood with salads are not onion or celery soup, solid boiled buckwheat and other dubious mono-dietary delights.
• The result is pinned. If the weight returns, then only after 6-8 months.
• Protein strengthens bones. A protein diet is an effective prevention of osteoporosis.

But don't forget thedrinking regime. Mandatory daily allowance of 1. 5-2 liters of water is a promise of fresh health, firm skin (even with the loss of 5-6 kg), healthy kidney function.

Important: At the beginning of the diet, the body loses a lot of water (hence the protein regimen is called "drying"). Drink plenty of water to cope with moisture loss. However, in the following days, the body needs clean water: the fluid will help remove the toxins released during the "dilution" of fat storage.

Disadvantages and contraindications

• A protein diet is not suitable for vegetarians, as it is based on the regular use of animal products. Of course, you can try it out by eating plenty of soy substitutes (vegan sausages and meatballs) and legumes. But at the same time, there will be no choice in diet, so it will quickly get boring.
• This food is slow. For a week using "protein" you can also lose weight, but this weight will not stay the same. To get less results, lose weight from 2 weeks.
• Dietis ​​categorized as contraindicatedfor people suffering from liver and kidney disease. Also at risk for those suffering from arthritis, arthrosis and other joint diseases, who have problems with the gastrointestinal tract (chronic pancreatitis, dysbiosis, colitis), heart problems (arrhythmias). Need to avoid a protein diet for pregnant women as well as breastfeeding women.
• Although it is believed that this is not a "hungry" diet, it is impossible to eat protein foods "from the stomach". That is,should still limit themselves by measuring a small portion and rejecting too many snacks.
• Due to the decrease in the amount of sugar in the diet, a person may face inability to concentrate on work, decreased ability to work, unreasonable mood. This is very difficult for people with mental problems.
• In addition to carbohydrates, diets like these are low in fiber. And for such a diet, the body will "respond" to constipation. Drinking regularly will help solve this problem (but instead of tea, pour clean water without gas). Also, do not neglect fresh ingredients, vegetables, bran (add salads, cottage cheese, buy whole wheat bread)

Can a protein diet be harmful?

Yes, if a person is too carried away by releasing carbohydrates completely. It is true that we get fat from them, butcarbohydrates are neededfor muscle strengthening, proper cell division, mental activity and the same physical endurance.

In addition, increased protein content in the dietprovokes the appearance of sand and kidney stones, constantly burdening these organs. So stretching a protein diet (even if you really like the diet) is not worth it.

By the way: it is believed that if a person does sports with a protein diet (including strength training), the danger of a large amount of protein will be reduced.

When starting to lose weight, remember. . .

1. Don't go hungry. Hungry - cook! You can enjoy snacks, but - only light vegetables or protein dishes are allowed.
2. Drink with food. And not 2-3 sips, but up to 2 glasses of water. The fluid will help the stomach deal with heavy foods.
3. Surrender fat(if possible). Do not salad oil.
4. If you notice that you are buying some fruits and vegetables, do not hesitate - addvitamin supplementsto your diet.
5. Complete your diet with exercise.This is not only possible, but also necessary, as fitness and formation will speed up the process of losing weight.
6. It is advisable to eat in fractions, dividing your daily diet into 6 meals.
7. You can repeat this diet after 4 months, but better later.
8. Desired daily caloric value -from 700 kcal, maximum 1200 kcal. Remember: the daily energy requirements for tiny women and tall muscular men are different. If the aforementioned 700-800 kcal is enough for the first, then such a diet will "kill" his health, normally at least 1200 kcal, or even more.
9. The menu must be balanced: combine vegetable and animal proteins.

What must be cooked throughout the week

The simplest menu for a week and 14 days does not require long standing on the stove (however, long cooking is "sampling" and constant appetite). Use products with minimal content, or better yet - zero fat content.

But: it is difficult to buy diet food in supermarkets or cafes. Therefore, it is better to prepare lunch in advance, at home (in the morning or evening), take with you to the office in a tray and heat it there.

Breakfast: a quick idea

Breakfast 30 minutes after waking up.

1. Some cottage cheese without honey and sugar. You can make the dish tastier with 2-3 tablespoons of berries, a handful of seeds, or garlic and herbs. It is often not possible to let yourself dry the fruit (say, raisins). But bananas, grapes or honey should not be added to cottage cheese - these products contain a lot of carbohydrates.
2. Omelette with spinach and / or broccoli.
3. Egg Scramble. The recipe for this dish is simple: the eggs are broken into cold pots, butter is added, and the pots are baked. The eggs are well blended. When they are cold, we remove the bread and sprinkle with the ingredients. . . Yes, this is the same omelet, but from Gordon Ramsay! But it is rarely cooked because the recipe contains oil.
4. Sandwich: A piece of whole wheat bread baked without oil + boiled chicken breast + lettuce leaves.
5. Chicken (boiled, grilled) + carrot salad and fresh apples sprinkled with lemon juice.
6. Chicken broccoli soup.
7. Protein omelet + sugar-free oatmeal (you can leave 1 egg yolk for 3 proteins).

For a successful lunch, you needmorning snacks. A protein diet does not prohibit it.

Leave yourself 2-3 pieces. They will saturate the body with fructose and "fast" carbohydrates, which in the first half of the day will have time to move and be consumed.

But since the diet is protein, you should choose snacks that suit it: protein shakes, a slice of low-fat cheese, boiled egg whites, smoothies with soy milk, grated carrots with sour cream sauce.

Lunch: Easy to Take

1. Lentil soup (you can cook for 2 days, and so that the soup is not boring, the next day turn it into puree and season with a light sour cream).
2. Steak + vegetable salad (without potatoes and corn).
3. Wheat noodle dish (or durum wheat pasta) + vegetables + tofu.
4. Light shrimp salad.
5. Roast turkey (fillet) + green salad.
6. Boiled chicken fillet + some mushrooms (cooked without sauce, boiled or baked, including grilled). This dish can be prepared in double quantities, leaving half for dinner.
7. Steamed chicken meatballs + rice garnish (maximum 5 tbsp).

Some nutritionists also allow salmon fillets to be cooked, but not more than 75 g per serving.

After lunch,afternoon teais ​​important (or snack # 2). In this case, try to avoid carbohydrates and fats. Spread with fresh cucumber or 2-3 lettuce leaves.

Beans are also a great solution. There is a lot of protein in this product (especially peanuts, almonds, pistachios), but no less calories, so eat less, but do not carry nuts. The maximum daily dose is 30 g of nuts. It is desirable that this product is not fried and not salty.

Dinner: Hi Easy!

1. Chicken fillet + celery salad (whatever).
2. Falafel + Green Salad. Important: Falafel recipe requires you to improve it. But this is not your choice, because you are losing weight. Bake the bean balls in the oven, until eating calories will reduce the calorie content at dinner.
3. Fertilized rabbit + quinoa decoration.
4. Shellfish cooked with tomato sauce.
5. Boiled beans + steamed lean fish fillet.
6. Boiled tuna or canned + seafood dishes.
7. Protein omelet from 3-4 eggs + fresh tomatoes.
8. Salad from boiled protein and fresh vegetables.
9. Boiled beef meatballs + a glass of tomato juice.
10. Some cottage cheese casserole (without sugar, with dried fruit, eggs and 2-3 tablespoons of semolina).
11. Apple is baked with cottage cheese and cinnamon.

You do not have to postpone dinner.Complete it 3 hours before bed.

However, you also cannot sleep from hand to mouth. If before bed "suck a spoon", drink a glass of low-fat kefir, "empty" yogurt, yogurt.

Quit diet

Don't rush to buy candy and fast food!

First, cook everything just as you normally would, but start pouring vegetable oil into the salad(sesame, olive). Also note the coconut oil - it can be used for seasoning porridge, and even fried with this oil. At the same time, coconut oil fills the body with vitamins, but contains fewer calories.

Introduce 100 kcal a dayuntil you return to the "pre-diet" diet. . . However, if you gain weight because of it, you may have already checked it and will never eat like that again!

And do not forget to include morefiberin the diet (champion in the content of these nutrients - bran, pear, avocado, apple, beet, artichoke, chia seeds). Your job is to clear the "stagnant" intestine quickly.

The experience of those who lose weight (and do not lose weight)

Positive Feedback

• Diet works, weight is lost.
• Do not leave the gym.
• Not hungry. He felt hungry - he immediately took some protein from the trash. If you ran in and did not manage to cook something for yourself the day before, snacks for these foods are sold even at gas stations and in small shops near the house (cereal bread, nuts, dried meat snacks, dried fish fillets orsquid, salted or canned rings).
• The experience of losing weight on vegetable protein is 100% explained (the basis of such a diet consists of lentils, soy meat, as well as three times the amount of dairy products).
• Along with losing weight, you can gain attractive muscles, pump your stomach, squat your back.
• After losing weight, the waist and hips are lost, but the breasts do not change.

Losing weight women also call the protein diet"beauty diet", because during this diet, the appearance of cellulite decreases, the face becomes fresher, the skin becomes firmer, acne and blackheads disappear. Finally, during this period very sweet and sound sleep - and healthy sleep also has a positive effect on appearance.

And "cherry on the cake":Positive feedback on protein diet - about 95% of total weight.

Critical critiques and delusions

• If your store does not sell rabbits, and you rarely buy turkey, you should build an entire chicken menu. As a result, by the end of the second week, you no longer want to see this meat.
• People with high blood pressure jump from high protein.
• Some people crave candy all the time.
• If you get used to the diet and tighten it, protein poisoning will start. This condition can be known asthe characteristic odor of body odor that appears- it removes acetone from the skin. The smell is gone - we immediately "roll up the hook" and introduce fiber, glucose.
• If you need to lose weight to the maximum, you need to count calories in the diet, weigh the portions.