Protein diet for weight loss at home, menu and diet during the day

Nutritionists assure: A protein diet for weight loss allows you not only to fit in a dress that is a size smaller, but also to set the weight. And you have to endure for a relatively short time - 2 weeks. But the diet also has pitfalls.

How this diet differs from the rest

The medically approved human diet contains 12% protein. This is enough for an active life and a healthy work in the body. At least 1 g of "pure" protein should fall per. 1 kg human weight.

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

Proteins take four hours to digest to make sure you feel full for the day. You do not starve on such a diet.

List of Approved Products:

• lean meat (skinless chicken or turkey fillet, veal, rabbit)
• reduced fat milk (as well as vegan milk - say soy milk)
• Chicken or quail eggs (it is better to use only protein)
• "dry" fish species (hake, pollock, cod, carp, pike)
• seafood (shrimp - yes, crab sticks - no, these are carbohydrates);
• soy products (tofu cheese, soy meatballs or goulash, sprouted soy salad);
• legumes (peas, beans, beans, lentils)
• oatmeal, quinoa;
• vegetables such as Brussels sprouts, broccoli;
• seeds (master of protein content - pumpkin seeds);
• nuts.

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

Protein Alternative

The Atkins diet and the Kremlin diet are based on a similar nutritional principle. Such diets are also effective (this is evidenced by repeated examples of stars praising protein nutrition in interviews), but it is difficult to call them the healthiest. Reviews of those who lose weight often end with the words "I could not keep myself, fell through. "

The point is, these diets exclude carbohydrates. And since these nutrients are needed by the body, a person will constantly dream of sweets until the thought of sweets or pies becomes an obsession.

Ducan's diet is also protein (especially Phase 1 - Attack). But in this case, warnings about possible kidney problems. On this diet you should never violate the drinking water regimen, and if the kidneys previously gave slackness (sand or stones were found in this organ, a history of a "sleeping" chronic disease), it is better not to risk it and lose weight by anothermethod.

How does such nutrition benefit the body?

Proteins, they are proteins - these are the "bricks" that the human body is made of. Digestion converts them into amino acids, without which muscle growth, the proper production of hormones and the liver are impossible. A person who consumes too little protein faces chronic fatigue, impaired performance, inability to build a beautiful muscle relief when playing sports.

That is, much protein is not only the absence of hunger, but also strength, beauty, health.

Diet Pros

• Unlike monodiet, protein nutrition delightswith a large list of permitted dishes. And if you compare with "hungry" methods of losing weight (for example, with the Japanese or French diet), this food is plentiful and you do not have to struggle with the constantly arising appetite.
• Necessary products are sold in any supermarket.
• The body gets used to small portions, so even after leaving the diet, the body does not need a "bowl" of food.
• You do not lose weight due to loss of muscle mass, but due to the melting of fat(therefore, a protein diet is suitable not only for women but also for men).
• The menu tastes good. Meat and seafood with salads are not ugly onion or celery soups, boiled buckwheat and other questionable pleasures of monodiet.
• The result is fixed. If the weight comes back, then only after 6-8 months.
• Protein strengthens bones. The protein diet is an effective prevention of osteoporosis.

But do not forget thedrinking program. Mandatory daily supply of 1, 5-2 liters of water is a guarantee of fresh health, tight skin (even with a loss of 5-6 kg), healthy kidney function.

Important: In the early days of the diet, the body loses a lot of water (hence the protein regime is called "drying"). Drink plenty to rebuild moisture loss. However, the body needs clean water in the following days: the fluid helps remove toxins released during the "melting" of fat reserves.

Disadvantages and Contraindications

• The protein diet is unlikely to be suitable for vegetarians because it is based on regular use of animal products. Of course, you can try to get out of it by eating a lot of soy substitutes (vegan sausages and meatballs) and legumes. But at the same time, there will be no choice in the diet, so it quickly becomes boring.
• This diet is slow. In a week on "protein" you can also lose weight, but this weight will not be solved. To get a more or less decent result, you need to lose weight from 2 weeks.
• diet is categorically contraindicatedfor people suffering from liver and kidney diseases. Also at risk are those suffering from arthritis, osteoarthritis and other joint diseases who have problems with the gastrointestinal tract (chronic pancreatitis, dysbiosis, colitis), heart problems (arrhythmia). It is worth refraining from a protein diet for pregnant as well as breastfeeding women.
• Although it is believed that this is not a "hungry" diet, it is impossible to eat protein food "from the stomach". That is,still has to limit yourself by measuring small portions and refusing too many snacks.
• Due to a decrease in the amount of sugar in the diet, a person may be confronted with inability to concentrate on work, reduced work capacity, unreasonably destructive mood. It will be especially difficult for people with mental labor.
• In addition to carbohydrates, such a diet is low in fiber. And for such nutrition, the body will "avenge" constipation. Drinking often helps solve this problem (but pour yourself clean water without gas instead of tea). Also, do not ignore fresh herbs, vegetables, bran (add to salads, cottage cheese, buy diet whole grain bread).

Can a protein diet be harmful?

Yes, if the person becomes too carried away from completely giving up carbohydrates. It's true we get fat from them, butcarbohydrates are neededfor muscle strengthening, proper cell division of the body, mental activity and the same physical endurance.

In addition, the increased protein content of the dietprovokes the appearance of sand and kidney stones, which constantly overloads this organ. So it's not worth stretching the protein diet (even if you really liked the diet).

By the way: it is believed that if a person goes on a diet on a protein diet (including strength training), the damage of a large amount of protein will be minimized.

When you start losing weight, remember. . .

1. Do not be hungry. Hungry - cook! You can have a snack, however - only light vegetables or allowed protein dishes.
2. Drink with meals. And not 2-3 sips, but up to 2 glasses of water. The liquid helps the stomach to handle heavy food.
3. Give up fat(if possible completely). Do not even oil the salad.
4. If you see that you are buying few fruits and vegetables, do not hesitate - addvitamin supplementsto your diet.
5. Supplement your diet with exercise.This is not only possible but necessary because fitness and shaping will speed up the process of losing weight.
6. It is desirable to eat fractionated, which divides the daily food 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 needs of a petite woman and a tall muscular man are different. If the mentioned 700-800 kcal is enough for the first, then such a diet will "kill" health, its norm is at least 1200 kcal or even more.
9. The menu must be balanced: combine vegetable and animal proteins.

What to cook all week

The simplest menu for a week and 14 days does not require long standing by the stove (after all, a long cooking is a constant "sampling" and an undiminished appetite). Use products with a minimum or better - zero fat content.

But: it can be hard to buy diet meals in supermarkets or cafes. So it is better to prepare lunch in advance at home (in the morning or in the evening), take it with you to the office in a tray and warm it up there.

Breakfast: quick ideas

Eat breakfast 30 minutes after getting up.

1. A serving of cottage cheese without honey and sugar. You can make the dish more appetizing with 2-3 tablespoons of berries, a handful of seeds or garlic and herbs. It is not often possible to allow yourself to dry fruits (for example, raisins). But banana, 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 hugs. The recipe for this dish is simple: eggs are broken in a cold pan, butter is added and the pan is turned on. The eggs are mixed. When they cool down, we take the encrypted out on a plate and sprinkle with herbs. . . Yes, this is the same omelet, but from Gordon Ramsay! But it is rarely worth cooking because the recipe contains oil.
4. Sandwich: A piece of wholemeal bread toasted without oil + boiled chicken breast + a salad leaf.
5. Chicken (boiled, baked) + salad of fresh carrots and apples drizzled with lemon juice.
6. Chicken broccoli soup.
7. Unsweetened oatmeal + protein omelet (you can leave 1 egg yolk for 3 proteins).

To survive until lunchtime, you need amorning snack. The protein diet does not forbid it.

Allow yourself 2-3 fruits. They will saturate the body with fructose and "fast" carbohydrates, which in the first half of the day have time to start moving and are completely consumed.

But since the diet is protein, choose snacks that suit it: a protein shake, a piece of low-fat cheese, boiled egg white, a smoothie with soy milk, grated carrots with sour cream.

Lunch: Easy to take

1. Lentil soup (you can cook for 2 days, and so that the soup does not become dull, the next day you must puree and season with light sour cream).
2. Steak + vegetable salad (no potatoes and corn).
3. A serving of wholemeal noodles (or durum wheat pasta) + vegetables + tofu.
4. Let rejesalat.
5. Grilled turkey (fillet) + green salad.
6. Boiled chicken fillet + a portion of mushrooms (cooked without sauce, stewed or baked, including grilled). These dishes can be prepared in double quantity, leaving half for dinner.
7. Steamed chicken meatballs + rice garnish (max. 5 large spoons).

Some nutritionists also allow the cooking of salmon fillets, but not more than 75 g per. portion.

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

Nuts are also a good solution. There is a lot of protein in this product (especially in peanuts, almonds, pistachios), but no less calories, so eat a little, but do not be carried with nuts. The maximum daily dose is 30 g of nuts. It is desirable that this product be neither fried nor salty.

Dinner: Hi easy!

1. Chicken fillet + celery salad (any kind).
2. Falafel + green salad. Important: Falafel recipes require deep frying. But this is not your option because you are losing weight. Bake chickpea balls in the oven so that it turns out to reduce the calorie content of the dinner at times.
3. Braised rabbit + quinoa garnish.
4. Mussels cooked in tomato sauce.
5. Boiled beans + steamed lean fish fillets.
6. Boiled or canned tuna + a serving of seaweed.
7. Proteinomelet from 3-4 eggs + fresh tomatoes.
8. Salad from cooked proteins and fresh vegetables.
9. Boiled meatballs + a glass of tomato juice.
10. A serving of cottage cheese casserole (without sugar with dried fruits, eggs and 2-3 tablespoons of semolina).
11. Apple baked with cottage cheese and cinnamon.

There's no reason to postpone dinner.Finish it 3 hours before bedtime.

However, you should not fall asleep from hand to mouth. If "sucking in the spoon" before going to bed, drink a glass of low-fat kefir, "empty" yogurt, yogurt.

Ending the diet

Do not rush to buy sweets and fast food!

First cook everything you are used to, but start by pouring vegetable oil on the salads(sesame, olives). Also pay attention to coconut oil - it can be used to season porridge, and it is also fried in this oil. At the same time, coconut oil saturates the body with vitamins, but contains few calories.

Enter 100 kcal per. dayuntil you return to the "pre-diet" diet. . . But if you gained extra weight because of it, you have probably already revised it and will no longer eat like that!

And do not forget to introduce morefiberin the diet (master the content of this nutrient - bran, pears, avocados, apples, beets, artichokes, chia seeds). Your task is to quickly clean the "stagnant" intestines.

Experience with those who lost (and did not lose)

Positive Feedback

• The diet works, the weight is gone.
• Do not leave the gym.
• No hunger. She got hungry - she immediately took some protein from the "trash cans". If you ran in and did not manage to make anything for yourself a day in advance, snacks for this diet are sold even at gas stations and in small shops near the house (cereal breads, nuts, dried meat snacks, dried fish fillets or squid rings, saltedor can).
• The experience of losing weight on 100% vegetable protein is described (the basis of such a diet consisted of lentils, soy meat and tripled the amount of dairy products).
• Along with losing weight, you can gain eye-catching muscles, inflate your abdominal muscles, sit on your buttocks.
• After losing weight, the volume from the waist and hips was gone, but the bust remained unchanged.

Women who lose weight also call the protein diet"beauty diet", because during such a diet the appearance of cellulite decreases, the face becomes fresher, the skin tightens, acne and blackheads disappear. Finally, during this period it is especially sweet and healthy to sleep - and healthy sleep also has a positive effect on appearance.

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

Criticism and shattered illusions

• If your store does not sell a rabbit and you rarely buy turkey, you will need to build the entire menu on chicken. As a result, at the end of the second week, you will no longer look at this meat.
• People with high blood pressure jump from high protein content.
• Some people constantly want candy.
• If you are carried by the diet and tighten it, protein poisoning begins. This condition can be recognized by thecharacteristic body odor that has appeared- it releases acetone from the skin. The smell has disappeared - we "push the fishing rods in" and introduce fiber, glucose.
• If you need to lose maximum weight, count calories on a diet, weigh portions.