Being overweight is not an indicator of a person's excellent health, quite the opposite. Extra kilograms indicate that the body has failed, and is not working properly. Help to cope with the problem specially developed diets by nutritionists. It is the most productive and effective protein of them all.
protein diet for weight loss
A diet consisting of foods with a high protein content is a protein diet for rapid weight loss. But it is also a strict control and restriction of the intake of carbohydrates and fats. During this effective diet, the body actively removes fluid and calcium. With such a diet, a heavy burden goes on the kidneys, and as a result, a person may experience dry skin, dull hair, and brittle nails.
To avoid dehydration and feel well, you should drink plenty of purified water, as shown in the Fluid Intake Chart. It will not be superfluous to use vitamins. The combination of proper and balanced diet, exercise can get a great effect. It is not necessary to train in the gym, simple exercises are enough, which will take half an hour of your time. A protein diet for 2 weeks can completely change your figure.
benefits of a high protein diet
This diet has many benefits. The main benefits of a protein diet:
- Satisfy hunger for a long time. Protein is a complex element, the body needs time and strength to digest it. This is the reason to eliminate hunger for several hours.
- A balanced diet helps not to gain kilograms, but to lose them quickly.
Cons of a protein diet
There are disadvantages of a protein diet:
- after the end of the diet, it is easy to break in carbohydrate foods (flour products, pasta);
- the condition of the 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:
- 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 of your choice, it's a matter of taste.
- Chicken or quail eggs rich in protein.
- Vegetables (everything except potatoes). They can be taken fresh or in frozen mixes. Cook soups with them, fry, stew, give preference to 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 scarce. The diet can be diluted with the use of such products: canned fish, lightly salted lard, quality sausages, dark chocolate, fruit in moderation. Tomatoes have 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 must be limited.
- potatoes;
- bakery products;
- porridge, pasta;
- any sweet drinks;
- alcoholic beverages.
Protein Day Menu
After a successful weight loss, you must keep in 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 liquid without sugar. It is allowed to eat vegetables, raw, boiled or stewed. Meals are taken every 4-5 hours. There are several types of fasting days:
- A day of unloading on meat. For a day you can only eat lean meat in boiled or stewed form. It must 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, it is 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 a liter and a half of kefir. The diet can be changed with apples in the amount of 3-5 pcs. But you should not forget to use water in large quantities.
- A day of unloading on fish is very similar to meat. You can take for the halibut, salmon, pelengas, pink salmon, silver carp. The menu for a protein day consists of 600 grams of your chosen tasty fish. Drinking lemon water or water with ginger 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. 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 in this high protein diet are:
- meat, preferably chicken fillet;
- dairy products and milk;
- herbal tea, non-carbonated mineral water (don't drink coffee).
The diet for ten days is almost no different from the previous one. The difference is only in the use of fermented milk products, they should 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 non-carbonated 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 without harming your health. Protein diet for 14 days:
- Breakfast - 270 ml coffee drink. Lunch - 1 tbsp. baked fermented milk, 2 eggs, 130 grams of boiled cabbage. Dinner - 250 grams of fish cooked in broth.
- Breakfast - 230 ml fruit juice without sugar, scrambled eggs 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 unsweetened tea. Lunch - 180 g of steamed chicken, 100 g of stewed 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 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. spoon 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 fish, 1 tbsp. kefir, 150 g vegetables.
- The second week repeats the menu of the first, but the order is reversed, i. e. Day 8 is the same as day 7, day 9 is the same as day 6, and so on.
Video: protein diet menu
Attention!The information provided in the article is for informational purposes only. The contents of the article do not require 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 come back immediately and the result is quite stable. In the menu for the week, you can see how to combine products correctly so that the percentage of proteins in food is more than 30, and carbohydrates are reduced, on the contrary.
benefits of a high protein diet
Weight loss occurs 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 notintense enough energy. .
At the first stage, too much fluid leaves the body, so the protein diet is also called "drying". Then, being in a state of stress, the body begins to burn muscle tissue and try to accumulate even more fat - in order to avoid days of hunger.
It is at this stage that a large number of proteins do not allow to leave the muscles, which causes the losses. If it is impossible to save the 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 likelihood of a "breakdown", as there will be no constant feeling of hunger.
Day 1
Breakfast:150 g low-fat cottage cheese, tea without sugar or coffee.
Snack:one apple.
Dinner:vegetable broth, 150 g cooked chicken breast, 1 slice of whole grain 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.
Snack:2 unsweetened 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.
Snack: 1 apple.
Dinner:200 g turkey, 5-7 tbsp. cooked brown rice.
Afternoon snack:unsweetened curd cheese.
Dinner:150 g beef, 100 g coleslaw.
Day 4
Breakfast:Buckwheat porridge with milk, tea.
Snack:1 grapefruit.
Dinner:200 g chicken fillet, 150 g green beans.
Afternoon snack:glass of ryazhenka.
Dinner:200 g of boiled fish, 150 g of fresh or steamed vegetables.
Day 5
Breakfast:150 g of boiled chicken, cabbage or cucumber salad.
Snack:1 orange.
Dinner:200 g of steamed fish, one slice of whole grain bread.
Afternoon snack:100 g natural yogurt.
Dinner:200 g steamed beef, 150 g vegetable salad.
Day 6
Breakfast:protein omelet, tea or coffee.
Snack:any citrus.
Dinner:veal or chicken steak, 100 g of 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.
Snack:1 apple.
Dinner:vegetable soup on a low-fat meat broth, 100 g of boiled beef, one slice of whole grain bread.
Afternoon snack:curd soufflé.
Dinner:100 g of poultry meat, 100 g of vegetable salad.
results
The effect of losing weight on a protein diet, as a rule, becomes noticeable 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 have disappeared more and muscle relief will be noticeable. After all, a protein diet is designed to get rid of body fat, you did not lose muscle mass. The use of protein products is sufficient for recovery and "building" of muscles.
The greater the initial weight of the person who will lose weight, the greater will be the "loss" 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 varied and will not cause disgust for a certain product, as happens in mono-diets.
It is believed that 10-14 days is the best period when you can stick to a protein diet with benefits and without harm to your health. During this time, you can lose weight 8-15 kilograms.
The minimum duration of the protein diet is one week, the maximum is 21 days.
For people with kidney disease and even suspicion of it, a protein diet is categorically contraindicated.
Reviews of nutrients
- Protein diets are based on very high protein intake. The benefits 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 due to high content of protein breakdown products (stone formation and inflammation of the urinary tract); constipation if a person eats little fiber and high cholesterol due to eating fatty meat, saysDilara Akhmetova, consultant nutritionist, nutrition coach.
protein diet recipes
A protein diet involves weight loss by increasing protein intake, reducing carbohydrates, and reducing total calorie intake. It is believed that the complete rejection of carbohydrates allows you to lose weight more effectively, but this method is not very safe for your 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 lose weight quickly and effectively on protein diets, people around the world are interested in what dishes can be made with a protein diet everyday.
For the duration of the diet, it is necessary to reduce the consumption of carbohydrates and fats, so that your menu is not boring, we provide several recipes for protein dishes.
Main dishes
Chicken fillet in kefir
Cut 100 gr. chicken fillet and mix with salt, pepper, herbs. Mix 50 ml. kefir, 50 ml. water and fill in 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 for heating food in the microwave, break a dozen or two eggs into it (as much as you need XD), stir and for a few minutes (depending on the number of eggs. The more - the longer) in the microwave)
It is cool that the amount is less than 10 eggs to cook. It is more convenient to eat - than to choke). And delicious) Yes, you can add anything. Greens, meat, whatever you want.
Fish baked in the oven
Any fish to your taste (I take halibut, mango, cod, tilapia, pangasius, trout) pour over lemon juice, sprinkle with dried herbs, bake in the oven until tender.
I put foil on a baking sheet (or in a baking dish) 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 done in a baking sleeve.
Chicken fillet in lemon juice
Beat the chicken fillet, pour over with lemon juice, sprinkle with natural spices (I take dried herbs), salt (I don't eat salt, so I don't salt). Leave to marinate for a few hours. Deep fry without oil.
Fish in Poland
Boil the fish (I take monkfish / halibut / cod for this dish). Disassemble from the bones in 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 haddock)
- 1 egg
- a quarter of an onion
- a little salt
- for fat-free egrut sauce
- a little mustard
- dry basil
For the sauce, mix all the ingredients and set the sauce aside. We grind the fish fillet with onions in a blender or meat grinder, a little salt and form small cutlets. Because we fry in a dry pan over low heat under the cover. Everything is simple.
Roast pork in soy sauce
- 1 kg pork
- 1 cup soy sauce
- salt
- pepper
- bay leaf to taste
- juice of 1/2 lemon
Grate 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 dish and pour soy sauce. Separately serve greens, pickles, pickled squash, zucchini, tomatoes, sauerkraut.
Beef with brown rice
250 grams of meat, cut into equal cubes, should be fried in olive oil, then pour them with two glasses of water, add salt, spices to taste, and leave to stew for half an hour. You will get a broth to which you must add half a cup of brown rice and leave everything on fire until the rice is steamed and the broth has evaporated.
Protein soups
At first glance, it may seem almost impossible to make soups part of a protein diet. In fact, a traditional soup (apart from vegetarian ones) is a combination of a protein base (broth from meat, poultry, fish, seafood, etc. ) with a carbohydrate dressing (various vegetables, cereals, pasta or noodles, etc. ). Meanwhile, liquid food promotes weight loss, and with any diet, liquid meals are welcome. How to cook soup for a protein diet, without including most of the usual vegetables and grains? Actually, it's quite simple!
Puree soup with spinach
Ingredients: Skinless turkey breast or drumstick, 1 package of spinach (you can use frozen), 2 garlic cloves, any herbs of your choice, 1/3 cup skim milk, salt, pepper.
Preparation: Boil the turkey, remove the meat from the broth and let it cool. Finely chop the spinach and cook in the prepared broth for about 5 minutes. Disassemble the turkey meat, separate from the bones and veins, finely chop and return to the broth. Cook spinach and turkey together for a few more minutes. Allow the resulting "gruel" to cool slightly, then turn it into a puree with a blender, gradually adding milk, spices and chopped herbs to the soup. It is best served immediately, as the soup may lose its puree-like consistency 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, any greens if desired, salt, pepper.
Preparation: Pour boiling water over the tomatoes, peel them and cut them finely. Peel the onion and chop finely too. Grated carrots. Fry carrots and onions in a non-stick pan, add tomatoes a little later. Transfer to a saucepan, pour 1 liter of water, bring to a boil. Next, cook the vegetables over a 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 the broth on the chicken bone, twist the chicken breast meat in a meat grinder, make meat balls out of it and add them to the boiling broth. Then add green beans, bell pepper and greens to the water.