Excess weight is not an indicator of excellent human health, but quite the opposite. Extra pounds indicate that the body has failed and is not working properly. Help to cope with the problem specially developed by nutritionists for the child. The most productive and efficient 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 strict control and restriction of carbohydrate and fat intake. During this effective diet, the body actively removes fluid and calcium. With such a diet, a heavy load goes on the kidneys, and as a result, a person can experience dry skin, dull hair and brittle nails.
To avoid dehydration and feel good, you should drink plenty of purified water, as indicated in the Fluid Intake Chart. It will not be superfluous to use vitamins. A combination of a proper and balanced diet, exercise can achieve a huge effect. It is not necessary to train in the gym, simple exercises that will take half an hour of your time are enough. A protein diet lasting 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 energy to digest it. This is the reason for many hours of elimination of hunger.
- A balanced diet helps you not to gain kilos, but to lose them quickly.
Disadvantages of protein diet
There are disadvantages of a protein diet:
- after the end of the diet, it is easy to break food with carbohydrates (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:
- Dishes from poultry, rabbit, veal, beef, lamb. You can cook meat according to various recipes: steam, boil, stew, fry without oil.
- A variety of lean fish. Choose varieties at your own discretion, it's a matter of taste.
- Chicken or quail eggs rich in protein.
- Vegetables (all except potatoes). They can be taken fresh or in frozen mixtures. Use them to cook soups, 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 - should not be scarce. The diet can be diluted by using such products: canned fish, low-salt fat, quality sausages, dark chocolate, fruits in moderate quantities. Tomatoes have a special role: they contain lycopene, which is necessary 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 sugary drinks;
- alcoholic beverages.
Protein daily menu
After successfully losing weight, 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 food is consumed. Don't forget to drink about two liters of sugar-free liquid. It is allowed to eat vegetables, raw, cooked or stewed. Meals are taken every 4-5 hours. There are several types of fasting days:
- Meat unloading day. For one 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, the day on kefir is the most popular and effective. In one day, you must drink one and a half liters of kefir. The diet can be varied with apples in the amount of 3-5 pcs. But we should not forget about the use of water in large quantities.
- A day of landing on fish is very similar to meat. For this one, you can take hake, salmon, pelagic salmon, pink salmon, largemouth bass. The menu for the protein day consists of 600 grams of selected delicious fish. Drinking water with lemon or water with ginger will help fight hunger. You can start your morning with green tea.
Types of protein diet
There are various 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 five-day protein diet. It is used when it is necessary 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 is practically no different from the previous one. The difference is only in the use of fermented milk products, they should be taken every 6 hours in 200 grams. Fractional meals and small portions will not allow you to feel hungry. Be sure to drink plenty of still water and exercise. The extra pounds will disappear very quickly. The diet for 2 weeks is significantly different from the previous one. A sample 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 without harming your health. Protein diet for 14 days:
- Breakfast - 270 ml of coffee drink. Lunch - 1 spoon. fermented milk, 2 eggs, 130 grams of boiled cabbage. Dinner - 250 grams of boiled fish with broth.
- Breakfast - 230 ml of 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 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 of tea without sugar, 20 g of cheese, 10 g of butter. Lunch - 2 boiled carrots, salmon steak 150 g, fresh fruit 150 g Dinner - 1 spoon. ryazhenka, 25 g of cheese.
- Breakfast - 1 raw carrot, 270 ml of tea. Lunch - 1 glass of sour milk, pork with vegetables 250 g, banana. Dinner - 1 spoon. 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 sour cream. Dinner - 100 g of raw carrots seasoned with vegetable oil, a couple of 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 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 is day 7, day 9 is 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-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 kilograms are not returned immediately and the result is quite stable. In the menu for the week, you can see how to properly combine products so that the percentage of protein in food is greater 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, thus avoiding exhaustion. The principle of operation is as follows: when you use proteins as the main food and reduce the amount of carbohydrates as much as possible, the body must draw energy from fat deposits, because proteins serve only as a building material and are not energy-intensive enough. .
In the first phase, excess fluid leaves the body, so the protein diet is also called "drying". Then, in a state of stress, the body begins to burn muscle tissue and tries to accumulate even more fat - to avoid hungry days.
It is at this stage that the 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 starts burning fat deposits.
Proteins are digested for a long time, so there is no feeling of hunger. This reduces the probability of "breakdowns", because there will be no constant feeling of hunger.
Day 1
breakfast:150 g of low-fat cottage cheese, sugar-free tea or coffee.
snack:one apple.
dinner:vegetable broth, 150 g of boiled chicken breast, 1 slice of whole grain bread.
afternoon snack:100 g of Greek yogurt.
dinner:200 g of steamed fish or poultry meat, vegetable salad.
Day 2
breakfast:protein omelet 150 g, tea or coffee.
snack:2 unsweetened cheesecakes.
dinner:150 g of boiled beef, vegetables.
afternoon snack:a glass of kefir or yogurt without additives.
dinner:200 g of baked fish, 100 g of fresh vegetables.
3rd day
breakfast:2 boiled eggs, coffee or tea.
snack:1 apple.
dinner: 200 g of turkey, 5-7 spoons. cooked brown rice.
afternoon snack:unsweetened cheese.
dinner:150 g of beef, 100 g of cabbage salad.
Day 4
breakfast:buckwheat porridge with milk, tea.
snack:1 grapefruit.
dinner:200 g of chicken fillet, 150 g of green beans.
afternoon snack:a glass of ryazhenka.
dinner:200 g of boiled fish, 150 g of fresh or steamed vegetables.
5th day
breakfast:150 g of cooked chicken, cabbage or cucumber salad.
snack: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.
6th day
breakfast:protein omelette, tea or coffee.
snack:any citrus.
dinner:veal or chicken steak, 100 g of vegetables.
afternoon snack: a glass of kefir.
dinner:150 g of baked fish, 100 g of cabbage salad.
7th day
breakfast:salmon steak with vegetable salad, tea or coffee.
snack: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 of poultry meat, 100 g of vegetable salad.
results
As a rule, the effect of losing weight on a protein diet becomes visible after a week, when the first 4-5 kilograms of extra weight disappear..The most noticeable result will be in three weeks, when the excess weight will disappear even more, and muscle relief will become visible. After all, the protein diet was designed to get rid of body fat, you didn't lose muscle mass. The benefit of protein products for recovery and "building" muscles is enough.
The higher the initial weight of a person losing 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 diverseand will not cause disgust towards a certain product, as happens in mono-diets.
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 weight by 8-15 kilograms.
The minimum duration of the protein diet is one week, the maximum is 21 days.
For people with kidney disease, or even suspicion of it, 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 of losing weight. Disadvantages - loose 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 from eating fatty meats, he saysDilara Ahmetova, consultant nutritionist, nutritionist.
Recipes for a protein diet
A protein diet involves losing weight by increasing protein intake, reducing carbohydrates, and reducing total calorie portions. It is believed that completely rejecting 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 numerous stars of show business, cinematography and politics, who lose weight quickly and effectively on protein diets, people around the world are interested in which dishes can make up the daily diet with a protein diet.
During the diet, it is necessary to reduce the consumption of carbohydrates and fats, so that the menu is not boring, we offer several recipes for protein dishes.
Main meal
Chicken fillet on kefir
Slice 100 gr. chicken fillet and mix with salt, pepper, herbs. Mix 50 ml. kefir, 50 ml. of water and fill the filling. Refrigerate for at least 3 hours. Then put it in a heated pan and simmer for 5 minutes on each side.
Dry scrambled eggs
Take a box for reheating food in the microwave, break a dozen or two eggs into it (as many as you need XD), mix for a few minutes (depending on the number of eggs. The more - the longer) in the microwave)
It's great that the size is smaller than 10 boiled eggs. 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 to your taste (I use hake, pollock, cod, tilapia, pangasius, trout) cover with lemon juice, sprinkle with dry herbs, bake in the oven until soft.
I put the foil on a tray (or in a baking dish) and add a little water - and then the tray does not need to be washed, and the fish does not stick and does not bake. It can also be done in the oven.
Chicken fillet in lemon juice
Beat the chicken fillet, cover with lemon juice, sprinkle with natural spices (I use dry herbs), salt (I don't eat salt, so I don't add salt). Let it marinate for a couple of hours. Fry without oil.
Fish in Polish
Boil the fish (I use polpet/hake/cod for this dish). Separate from the bones into pieces of approx. 2-3 cm. Put in a pot, pour fish stock (so that it covers the fish), salt (I don't add 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 ate pangasius and haddock)
- 1 egg
- a quarter of an onion
- little salt
- for fat-free eggnog 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, add a little salt and form small cutlets. Because we fry in a dry pan on a 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
Grate a piece of pork with lemon juice, sprinkle with pepper, chopped bay leaves and salt. Place in the oven. From time to time, the meat should be poured with the juice that stands out.
Cut the finished roast into pieces, place on a dish and cover with soy sauce. Separately serve greens, pickles, pickled zucchini, zucchini, tomatoes, sauerkraut.
Beef with brown rice
Fry 250 grams of meat, cut into identical cubes, in olive oil, pour over two glasses of water, add salt, add spices to taste and let it simmer for half an hour. You will get a broth to which you should 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 soup as part of a protein diet is almost impossible. Indeed, traditionally soup (except vegetarian) is a combination of a protein base (meat, poultry, fish, seafood stock, etc. ) with a carbohydrate topping (various vegetables, grains, pasta or noodles, etc. ). Meanwhile, liquid food contributes to weight loss, and with any diet, liquid meals are welcome. How to cook soup for a protein diet, excluding most of the usual vegetables and grains? Actually, it's pretty simple!
Puree soup with spinach
Ingredients: skinless turkey breast or drumstick, 1 package of spinach (can be frozen), 2 cloves of garlic, any herbs of your choice, 1/3 cup of skimmed 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 it from the bones and veins, chop it finely and return it to the broth. Cook spinach and turkey together for a few more minutes. Allow the obtained "kassa" to cool a little, then turn it into a puree with a blender, gradually adding milk, spices and finely chopped herbs to the soup. It is better to serve immediately, because the soup may lose the consistency of puree when reheated.
Fish stew "Salmon with milk"
Ingredients: 450 g of salmon fillet, 3-4 medium-sized tomatoes, 1 onion, 1 carrot, half a liter of skimmed milk, greens of your choice, salt, pepper.
Preparation: Pour boiling water over tomatoes, peel and finely chop. Peel the onion and also finely chop it. Grate the carrot. Fry the carrot and onion in a pan with a non-stick layer, a little later add the tomatoes. Transfer to a saucepan, cover with 1 liter of water, boil. Then cook the vegetables on 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 the spices and herbs and turn off the heat. Let it cook for 15-20 minutes.
Soup with meatballs
Prepare the broth on the chicken bone, twist the chicken breast meat in a meat grinder, make meatballs from it and add them to the boiling broth. Then add green beans, some paprika and greens to the water.