Protein diet for weight loss at home, daily menu and diet

Nutritionists claim: a protein diet for weight loss allows not only to fit a dress of a smaller size, but also to correct weight. And you have to endure for a relatively short time - 2 weeks. But diet also has pitfalls.

How is this diet different from the rest

Medically approved human diet contains 12% protein. This is enough for an active life and a healthy work of the body. At least 1 g of "pure" protein must be reduced per 1 kg of human weight.

Consumption of protein diet is based on reducing the intake of carbohydrates and fats. That is,the daily percentage of protein consumed by a person increases.

Protein takes four hours to digest to ensure you feel full for the day. You will not starve on such a diet.

List of approved products:

• lean meats (skinless chicken and turkey fillet, beef, rabbit);
• low fat milk (as well as vegan milk - say soy milk);
• chicken or quail eggs (it is best to use only protein).
• "dry" varieties of fish (hake, cod, cod, carp, pike);
• seafood (shrimp - yes, crabs - no, these are carbohydrates).
• soy products (tofu cheese, soy or goulash meatballs, soybean salad)
• legumes (peas, beans, beans, lentils);
• oatmeal, quinoa;
• vegetables like brussels sprouts, broccoli?
• seeds (champion of protein content - pumpkin seeds);
• nuts.

Bread and flour products, sweets, high fat foods, alcohol and soda are prohibited.

Alternative protein

The Atkins diet and the Kremlin diet are based on a similar dietary principle. Such diets are also effective (as evidenced by repeated examples of stars praising the protein diet in interviews), but it is difficult to call them healthier. Reviews for those who lose weight often end with the words "I could not control myself, I lost it. "

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

Ducan's diet is also a protein (especially phase 1 - Attack). In this case, the reviews warn of possible kidney problems. In this diet, it is impossible in any case to break the alcohol consumption regime and if the kidneys had previously relaxed (found sand or stones in this organ, a history of "inactive" chronic disease), it is better not to risk it andlose weight with another method.

How does the body benefit from such a diet?

Proteins are proteins - these are the "bricks" from which the human body is built. Digestion converts them into amino acids, without which muscle growth, proper hormone production and the liver are impossible. A person who consumes very little protein experiences chronic fatigue, reduced performance, inability to build a beautiful muscle relief when playing sports.

That is, many proteins are not only the absence of hunger, but also strength, beauty, health.

Nutritional benefits

• Unlike mono-diets, the protein diet pleaseswith a long list of allowed dishes. And if you compare it to "hungry" weight loss methods (for example, the Japanese or French diet), this food is plentiful and you will not have to struggle with the ever-increasing appetite.
• Necessary products are sold in every supermarket.
• The body gets used to small portions, so that even after leaving the diet, the body will not need a "bowl" of food.
• You lose weight not because of muscle loss, but because of fat melting(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 bad onion or celery soups, solid boiled buckwheat and other dubious mono-diet delights.
• The result is pinned. If the weight returns, then only after 6-8 months.
• Protein strengthens bones. Protein diet is an effective prevention of osteoporosis.

But do not forget thealcohol consumption regime. The mandatory daily dose of 1. 5-2 liters of water is a commitment to fresh health, toned skin (even with a loss of 5-6 kg), healthy kidney function.

Important: In the first days of the diet, the body loses a lot of water (hence the protein shape is called "drying"). Drink plenty to replenish moisture loss. However, in the coming days, the body needs clean water: the fluid will help remove toxins released during the "melting" of fat stores.

Disadvantages and contraindications

• A protein diet is unlikely to suit vegetarians because it is based on the regular use of animal products. Of course, you can try to get out of it by eating lots of soy substitutes (vegan sausages and meatballs) and legumes. But at the same time, there will be no choice in the diet, so it will quickly become boring.
• This diet is slow. For a week with "protein" you can also lose weight, but this weight will not be corrected. To have a more or less decent result, lose weight from 2 weeks.
• Dietis ​​categorically contraindicatedfor people with liver and kidney disease. Also at risk are those suffering from arthritis, arthritis and other joint problems, who have problems with the gastrointestinal tract (chronic pancreatitis, discomfort, colitis), heart problems (arrhythmia). It is worth avoiding a protein diet for pregnant women as well as for breastfeeding.
• Although it is believed that this is not a "hungry" diet, it is impossible to eat protein foods "from the stomach". That is,you still have to limit yourself by counting small portions and refusing too many snacks.
• Due to the reduction in the amount of sugar in the diet, a person may experience inability to focus on work, reduced ability to work, unreasonable relaxation of mood. It will be especially difficult for people with mental work.
• Apart from carbohydrates, such a diet does not have a good fiber content. And for such a diet the body will "avenge" constipation. Drinking often will help solve this problem (but instead of tea, pour yourself clean water without gas). Also, do not ignore fresh herbs, vegetables, bran (add to salads, cottage cheese, buy whole grain bread).

Can a protein diet hurt?

Yes, if the person is seduced by the complete abandonment of carbohydrates. True, this can be bypassed-but not unless you're a techie who knows what he's doing.

In addition, the increased protein content in the dietcauses the appearance of sand and kidney stones, constantly overloading this organ. So, stretching your diet protein (even if you really liked the diet) is not worth it.

By the way: it is believed that if a person goes for sports 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 starve. Hungry - cook! You can have a snack, but - only light vegetables or permitted protein dishes.
2. Drink with meals. And not 2-3 sips, but up to 2 glasses of water. The fluid will help your stomach handle heavy foods.
3. Get rid of fat(if possible completely). Do not grease the salad either.
4. If you see that you are buying a 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 fitness will speed up the weight loss process.
6. It is desirable to eat fractional, dividing 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 requirement for a small woman and a tall muscular man is different. If the reported 700-800 kcal is enough for the former, then such a diet will "kill" health, its rule is at least 1200 kcal, or evenmore.
9. The menu must be balanced: a combination of vegetable and animal proteins.

What to cook all week

The simplest menu for a week and 14 days does not require a long stay on the stove (after all, a long cooking is a constant "sampling" and an unstoppable appetite). Use products with little or no zero fat content.

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

Breakfast: quick ideas

Have breakfast 30 minutes after waking up.

1. A piece 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. Rarely can you allow yourself to dry the fruit (say, raisins). But you should not add banana, grapes or honey to cottage cheese - these products contain a lot of carbohydrates.
2. Omelette with spinach and / or broccoli.
3. Grouping eggs. The recipe for this dish is simple: the eggs are divided into a cold pot, butter is added, the pot is put on the fire. The eggs are mixed. When cool, remove the scrambled eggs to a plate and sprinkle with herbs. . . Yes, this is the same omelette, but by Gordon Ramsay! But it is worth cooking rarely, because the recipe contains oil.
4. Sandwich: A piece of wholemeal toast without oil + boiled chicken breast + lettuce.
5. Chicken (boiled, cooked) + salad of fresh carrots and apples drizzled with lemon juice.
6. Chicken broccoli soup.
7. Omelette without sugar + protein (you can leave 1 yolk for 3 proteins).

To get to lunch, you need abreakfast 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 will have time to move and be completely consumed.

But because the diet is protein, you should choose snacks that fit: a protein shake, a slice of low-fat cheese, a boiled egg white, a smoothie with soy milk, grated carrots with a sour cream bandage.

Lunch: Easy to take

1. Lentil soup (you can cook for 2 days and so that the soup does not get bored, the next day you turn it into a puree and season with a light sour cream).
2. Steak + vegetable salad (without potatoes and corn).
3. A portion of wholemeal noodles (or durum wheat pasta) + vegetables + tofu.
4. Light shrimp salad.
5. Roasted turkey (fillet) + green salad.
6. Boiled chicken fillet + portion of mushrooms (cooked without sauce, cooked or baked, including grilled). These dishes can be prepared in double quantities, leaving half for dinner.
7. Steamed chicken meatballs + rice garnish (up to 5 large spoons).

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

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

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

Dinner: Hey Easy!

1. Chicken fillet + celery salad (of any kind).
2. Falafel + Green salad. Important: Falafel recipes require you to lubricate it. But this is not your choice because you are losing weight. Bake chickpea balls in the oven, so it will turn out that sometimes the calorie content of dinner is reduced.
3. Slow rabbit + quinoa garnish.
4. Mussels cooked in tomato sauce.
5. Boiled beans + steamed fish fillets.
6. Boiled or canned tuna + a portion of seaweed.
7. Protein omelette from 3-4 eggs + fresh tomatoes.
8. Salad of boiled proteins and fresh vegetables.
9. Boiled meatballs + a glass of tomato juice.
10. A part of a cottage cheese casserole (without sugar, with dried fruits, eggs and 2-3 tablespoons).
11. Baked apple with cottage cheese and cinnamon.

You do not need to delay dinner.Finish 3 hours before bed.

However, you should not sleep on your hands or mouth. If before going to bed "sucks on the spoon", drink a glass of low-fat kefir, "empty" yogurt, yogurt.

End the diet

Do not rush to buy sweets and fast food!

First, cook everything the way you used to, but start adding vegetable oil to salads(sesame, olive). Also watch out for coconut oil - it can be used to season porridge and is also fried in this oil. At the same time, coconut oil saturates the body with vitamins, but contains few calories.

Eat 100 kcal a dayuntil you return to your "pre-diet" diet. . . However, if you have gained extra weight because of this, you have probably already reviewed it and will not eat like that anymore!

And don't forget to include morefiberin your diet (champions of this nutrient - bran, pears, avocados, apples, beets, artichokes, chia seeds). Your goal is to quickly clear the "stagnant" intestines.

Experience of those who lost weight (and did not lose weight)

Positive comments

• The diet works, the weight is gone.
• Do not leave the gym.
• Without hunger. He was hungry - he immediately got a protein from the "bins". If you ran and could not cook something for yourself the day before, snacks for this diet are even sold at gas stations and small shops near the house (cereal bread, nuts, dried meats, fish fillets or squid, saltedor canned).
• Describes the experience of losing weight in 100% vegetable protein (the basis of such a diet consisted of lentils, soy meat, as well as three times the amount of dairy products).
• Along with weight loss, you can gain gripping muscles, lift your abs, and stretch your buttocks.
• After the weight loss, the tumors from the waist and hips were gone, but the bust remained unchanged.

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

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

Criticism and crushed illusions

• If your store does not sell rabbit and you rarely buy turkey, you should create your entire chicken menu. As a result, by the end of the second week you no longer want to look at this meat.
• People with high blood pressure jump from high protein.
• Some people crave sweets all the time.
• If you get carried away by the diet and tighten it, protein poisoning will begin. This condition can be recognized bythe characteristic odor of the body that has appeared- emits acetone through the skin. The smell is gone - we urgently lower the reeds and introduce fiber, glucose.
• If you need to lose weight to the maximum, you need to count calories in a diet, weigh portions.