Being overweight is not a very good indicator of a person's health, but rather the opposite. Extra kilograms indicate that the body has failed, and it is not working properly. Helps to overcome problems that have been specially developed by nutritionist diet. The most productive and effective of them is protein.
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 carbohydrate and fat intake. During this effective diet, the body actively excretes fluid and calcium. With such a diet, a large burden goes to the kidneys, and as a result, a person may experience dry skin, dull hair, and brittle nails.
To avoid dehydration and feel healthy, you should drink plenty of purified water, as shown in the Fluid Intake Chart. It will not be superfluous to use vitamins. A combination of a proper and balanced diet, exercise can have a remarkable effect. No need to train in the gym, simple exercises will suffice, which will take half an hour of your time. A 2-week protein diet can completely transform your body.
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 strength to digest it. This is the reason to get rid of hunger for a few hours.
- A balanced diet helps not to gain kilograms, but quickly lose them.
Disadvantages of protein diet
There are disadvantages of the 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;
- 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:
- Chicken, rabbit, veal, beef, lamb dishes. You can cook meat according to various recipes: steam, boil, boil, fry without oil.
- Various types of lean fish. Choose the variety at your discretion, it's a matter of taste.
- Chicken or quail eggs are rich in protein.
- Vegetables (all except potatoes). They can be taken fresh or in a frozen mixture. Cook soup with them, fry, stew, give preference to vegetables and cabbage - white, cauliflower, Brussels sprouts.
Protein diet - it is better to make a menu for 14 days in advance - it should not be limited. The diet can be diluted with the use of such products: canned fish, lightly salted lard, quality sausages, dark chocolate, fruits in moderation. Tomatoes play a special role: they contain lycopene, which is necessary for our body. Salad should be seasoned with lemon juice, flaxseed or olive oil. During a strict diet, you can use different spices. Salt should be limited.
- potatoes;
- Bakery products;
- porridge, pasta;
- any sweet drink;
- alcoholic beverages.
Protein Day Menu
After successfully losing weight, you need to maintain your body shape with the help of effective fasting days. They are held once a week at home, on this day only protein food is eaten. Remember to drink about two liters of sugar-free liquid. It is allowed to eat vegetables, raw, boiled or stewed. Food is 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 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 kefir 1% fat.
- 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 changed with apples in the amount of 3-5 pcs. But you should not forget the use of water in large quantities.
- The unloading day on fish is very similar to meat. You can take for this hake, salmon, salmon, pink salmon, silver carp. The menu for a protein day consists of 600 grams of delicious fish of your choice. Drinking lemon water or water with ginger will help in fighting hunger. You can start your morning with green tea.
Type 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 five-day protein diet. It is used when you need to lose weight quickly. The main foods in this high protein diet are:
- meat, preferably chicken fillet;
- dairy and milk products;
- herbal tea, non-carbonated mineral water (do not drink coffee).
The diet for ten days can be said to be no different from the previous one. The difference is only in the use of fermented milk products, it should be taken every 6 hours for 200 grams. Fractional food and small portions will not allow you to feel hungry. Make sure to drink plenty of non-carbonated water and exercise. Excess pounds will disappear quickly. The diet for 2 weeks is different from the previous one. An example of a protein diet menu for weight loss also includes 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 tablespoon. fermented baked milk, 2 eggs, 130 grams of boiled cabbage. Dinner - 250 grams of boiled fish with soup.
- 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 of tea without sugar. Lunch - 180 g steamed chicken, 100 g boiled zucchini, 1 grapefruit. Dinner - 2 eggs, 170 g of lean beef, 125 g of fresh vegetable salad.
- Breakfast - 270 ml of unsweetened tea, 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 curdled milk, pork with vegetables 250 g, banana. Dinner - 1 tablespoon. kefir, 1 egg, 25 g of cheese.
- Breakfast - 250 ml of tea, 2 eggs, 15 g of dark chocolate. Lunch - 170 g boiled rabbit meat, 150 g vegetable salad, 1 tbsp. a spoonful of sour cream. Dinner - 100 g of raw carrots seasoned with vegetable oil, a pair of hard-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, i. e. Day 8 equals day 7, day 9 equals day 6, and so on.
Video: protein diet menu
Attention!The information provided in the article is for informational purposes only. The materials 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 return immediately and the results are quite stable. In the menu for this week, you can see how to combine products correctly so that the percentage of protein in food is more than 30, and carbohydrates, on the contrary, are reduced.
Benefits of a high protein diet
Weight loss is due to the removal of excess fat, not muscle mass, which prevents fatigue. 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 needs to draw energy from fat deposits, because protein only serves 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, under stress, the body begins to burn muscle tissue and tries to accumulate more fat - to avoid hungry days.
At this stage a large amount of protein does not allow the muscles to go, replacing the loss. If it is impossible to keep the excess in reserve, the body begins to burn fat deposits.
Protein is digested for a long time, so there is no feeling of hunger. This reduces the possibility of "breakdown", because there will be no constant hunger.
Day 1
Breakfast:150 g low-fat cottage cheese, unsweetened tea or coffee.
Snacks:an apple.
dinner:vegetable soup, 150 g boiled chicken breast, 1 slice of whole grain bread.
Afternoon snack:100 g Greek yogurt.
dinner:200 g steamed fish or chicken meat, vegetable salad.
Day 2
Breakfast:protein omelet 150 g, tea or coffee.
Snacks:2 sugar-free cheesecakes.
dinner:150 g boiled beef, vegetables.
Afternoon snack:a glass of kefir or yogurt without additives.
dinner:200 g grilled fish, 100 g fresh vegetables.
Day 3
Breakfast:2 boiled eggs, coffee or tea.
Snacks:1 apple.
dinner:200 g of turkey, 5-7 tbsp. boiled brown rice.
Afternoon snack:unsweetened cottage cheese.
dinner:150 g beef, 100 g coleslaw.
Day 4
Breakfast:buckwheat porridge with milk, tea.
Snacks:1 grapefruit.
dinner:200 g chicken fillet, 150 g green beans.
Afternoon snack:a glass of ryazhenka.
dinner:200 g boiled fish, 150 g fresh or steamed vegetables.
Day 5
Breakfast:150 g boiled chicken, cabbage or cucumber salad.
Snacks:1 orange.
dinner:200 g of steamed fish, one slice of whole grain bread.
Afternoon snack:100 g of natural yogurt.
dinner:200 g of steamed beef, 150 g of vegetable salad.
Day 6
Breakfast:protein omelette, tea or coffee.
Snacks:any citrus.
dinner:beef or chicken steak, 100 g of vegetables.
Afternoon snack:a glass of kefir.
dinner: 150 g grilled fish, 100 g coleslaw.
Day 7
Breakfast:salmon steak with vegetable salad, tea or coffee.
Snacks:1 apple.
dinner:vegetable soup on low-fat meat broth, 100 g of boiled beef, one slice of whole grain bread.
Afternoon snack:curd soufflé.
dinner:100 g chicken meat, 100 g vegetable salad.
decision
The effect of weight loss on a protein diet, as a rule, becomes noticeable after a week, when the first 4-5 extra pounds disappear..The most noticeable results will be within three weeks, when the extra weight will gradually decrease and the muscle relief will be noticeable. After all, protein diets are designed to lose body fat, you don't lose muscle mass. The benefits of protein products for recovery and muscle "building" are enough.
The greater the initial weight a person loses, 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 diverse and will not cause disgust for certain products, as happens in mono-diet.
It is believed that the optimal period when you can adhere to a protein diet with benefits and without harm to health is 10-14 days. During this time, you can lose 8-15 kilograms.
The minimum duration of the protein diet is a week, the maximum is 21 days.
For people with kidney disease and even suspicions of such, a protein diet is absolutely contraindicated.
Nutritionist reviews
- A protein diet is based on a very high protein intake. The advantage of the diet is the feeling of satiety and quick results 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 saidDilara Akhmetova, consultant nutritionist, nutrition coach.
Protein Diet Recipes
A protein diet involves weight loss by increasing protein intake, reducing carbohydrates, and reducing the number of calorie servings. 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 very popular today. Inspired by the example of many stars of show business, cinema and politics, who lost weight quickly and effectively on a protein diet, people around the world are interested in dishes that can form a daily diet with a protein diet.
For the period of 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 dish
Chicken fillet in kefir
Cut 100 gr. chicken fillet and mix with salt, pepper, herbs. Mix 50 ml. kefir, 50 ml. water and fill the fillets. Place in the refrigerator for at least 3 hours. Then put it in a hot pan and simmer for 5 minutes on each side.
Dry scrambled eggs
We take a box to heat 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's good that the size is less than 10 eggs to cook. It's easier to eat - don't choke). And delicious) Yes, you can add anything. Greens, meat, whatever you want.
Fish baked in the oven
Any fish according to your taste (I take hake, pollock, cod, tilapia, pangasius, trout) pour lemon juice, sprinkle with dry herbs, bake in the oven until soft.
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. Can be done in the burner arm.
Stuff the chicken in lemon juice
Beat the chicken fillet, pour 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 several hours. Fry without oil.
Fish in Polish
Boil fish (I take pollock / hake / cod for this dish). Open from the bone into pieces about 2-3 cm. Put it in a pot, pour the sauce from the fish (so that it covers the fish), salt (I don't salt) / pepper, spread 1 boiled egg + 2 proteins on top. Simmer on low heat covered for 5-7 minutes.
Fish pieces with basil sauce
- Fish filling (I have pangasius and haddock)
- 1 egg
- a quarter of an onion
- a little bit of salt
- for fat-free eggnog sauce
- a little mustard
- dried 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 pieces. Because we fry in a dry pan over low heat under the lid. Everything is easy.
Grilled pork in soy sauce
- 1 kg of pork
- 1 cup soy sauce
- salt
- pepper
- Bay leaves to taste
- juice of 1/2 lemon
Grate a piece of pork with lemon juice, sprinkle with pepper, chopped bay leaves and salt. Put it in the oven. Periodically, the meat should be watered with juices that stand out.
Cut the finished roast into pieces, place on a plate and pour soy sauce. Serve vegetables, pickles, pickled pumpkin, zucchini, tomatoes, sauerkraut separately.
Beef with brown rice
250 grams of meat, cut into equal cubes, should be fried in olive oil, then pour it with two glasses of water, salt, add spices to taste, and let it boil for half an hour. You will get the broth you need to add half a cup of brown rice and let it all burn until the rice is steamed and the broth has evaporated.
Protein soup
At first glance, it seems that making soup as part of a protein diet is almost impossible. Indeed, traditionally soup (except for vegetarians) is a combination of a protein base (soup from meat, chicken, fish, seafood, etc. ) with a carbohydrate sauce (various vegetables, grains, pasta or noodles, etc. ). Meanwhile, liquid food contributes to weight loss, and with any diet, liquid food is very welcome. How to cook soup for a protein diet, excluding most vegetables and common grains? Actually, it's quite easy!
Puree soup with spinach
Ingredients: Skinless turkey breast or drumsticks, 1 pack spinach (can be used 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 soup for about 5 minutes. Open the turkey meat, separate from the bones and veins, finely chop and return to the soup. Cook the 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 finely chopped herbs to the soup. It is best to serve 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 skim milk, any vegetables if desired, salt, pepper.
Preparation: Pour boiling water over tomatoes, peel and finely chop. Peel the onion and finely chop it too. Grate carrots. Fry carrots and onions in a non-stick pan, add tomatoes a little later. Transfer to a pot, pour 1 liter of water, cook until boiling. Next, cook the vegetables over low heat for about 6-8 minutes. Cut the salmon into small cubes, add to the soup. 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 soup on the chicken bones, turn the chicken breast meat in a meat grinder, make meatballs from it and put it in the boiling soup. Then add green beans, a little bell pepper and vegetables to the water.