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

Nutritionists say: a protein diet for weight loss allows you not only to fit into a dress one size smaller, but also to fix the weight. And you have to last for a relatively short time - 2 weeks. But the diet also has pitfalls.

How is this diet different from the others

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

Eating a protein diet is based on reducing your intake of carbohydrates and fats. That is, thedaily percentage of protein consumed by a person increases.

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

List of approved products:

• lean meat (chicken or turkey fillet without skin, beef, rabbit);
• reduced buttermilk (as well as vegan milk - say soy milk);
• chicken or quail eggs (it is better to use only protein);
• "dry" varieties of fish (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 (the champion in protein content is pumpkin);
• nuts.

Bread and flour products, pastries, high-fat foods, 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 (as evidenced by repeated examples of stars who praise protein eating in interviews), but it is difficult to call them the healthiest. Reviews of those who lose weight often end with the words "I couldn't help it, I lost it. "

The point is that these diets exclude carbohydrates. And because these nutrients are needed by the body, one will constantly dream of sweets until the thought of sweets or pies becomes a mania.

Dukan's diet is also protein (especially phase 1 - Attack). But in this case, examinations warn of possible kidney problems. With this diet you should never disturb the drinking regime and if the kidneys have previously relaxed (sand or stones have been found in this organ, a history of "sleeping" chronic disease), it is better not to risk and lose weight in another way. method.

How does such a diet benefit the body?

Proteins, they are proteins - these are the "bricks" that make up the human body. Digestion converts them into amino acids, without which muscle growth, proper production of hormones and the liver are impossible. A person who consumes too little protein is faced with chronic fatigue, reduced efficiency, inability to build beautiful muscle relief during exercise.

That is, a lot of protein is not only the lack of hunger, but also strength, beauty, health.

Diet Professionals

• Unlike monodiet, protein eating enjoyswith a large list of permitted dishes. And if you compare with the "hungry" methods of weight loss (for example, with the Japanese or French diet), this food is plentiful and you will not have to fight the constantly appearing appetite.
• The necessary products are sold in every supermarket.
• The body gets used to small portions, so 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 burning(therefore the protein diet is suitable not only for women but also for men).
• The menu tastes good. Meat and seafood with salads are not nasty soups of onions or celery, hard boiled buckwheat and other dubious joys of monodiet.
• Score fixed. If the weight returns, then only after 6-8 months.
• Protein strengthens bones. Protein diet is an effective prevention of osteoporosis.

But don't forget thedrinking regime. The mandatory daily dose of 1, 5-2 liters of water is a guarantee of fresh health, firm 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 a lot to make up for the loss of moisture. In the coming days, however, the body needs clean water: the liquid will help remove toxins released during the "melting" of fat reserves.

Disadvantages and contraindications

• Protein diet is unlikely to suit vegetarians, as it is based on regular use of animal products. Of course, you can try to get away from 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 of "protein" you can also lose weight, but this weight will not be fixed. To get a more or less decent result, lose weight in 2 weeks.
• Thediet is strongly contraindicatedfor people suffering from liver and kidney disease. 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 women as well as for breastfeeding women.
• 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 measuring small portions and refusing too many snacks.
• Due to the reduction of the amount of sugar in the diet, a person may face the inability to concentrate on work, reduced ability to work, unreasonably spoiling the mood. It will be especially difficult for people with mental work.
• In addition to carbohydrates, such a diet is low in fiber. And for such a diet the body will "revenge" for constipation. Frequent drinking (but instead of tea, pour clean water without gas) will help solve this problem. Also, do not neglect fresh herbs, vegetables, bran (add to salads, cottage cheese, buy diet wholemeal bread).

Can a protein diet hurt?

Yes, if a person gets carried away by giving up carbohydrates completely. True, we gain weight from them, butcarbohydrates are neededfor muscle strengthening, proper cell division, mental activity and the same physical endurance.

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

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

When you start losing weight, remember. . .

1. Don't be hungry. Hungry - cook! You can have breakfast, 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 liquid will help the stomach to cope with heavy food.
3. Give up fat(if possible completely). Don't even spread the salad.
4. If you notice that you are buying some fruits and vegetables, do not hesitate - addvitamin supplementsto your diet.
5. Supplement your diet with exercise.This is not only possible, but also necessary, because fitness and shaping will speed up the weight loss process.
6. It is desirable to eat partially, dividing the daily meal into 6 meals.
7. You can repeat this diet after 4 months, but better later.
8. Desired daily caloric value -of 700 kcal, maximum 1200 kcal. Remember: the daily energy needs of a small woman and a tall, muscular man are different. If the mentioned 700-800 kcal are enough for the first, then such a diet will "kill" health, its norm is at least 1200 kcal or even more.
9. The menu needs to be balanced: combine plant and animal proteins.

What to cook all week

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

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

Breakfast: quick ideas

Have breakfast 30 minutes after getting up.

1. Portion of cottage cheese without honey and sugar. You can make the dish more appetizing with 2-3 tablespoons of fruit, a handful of seeds or garlic and herbs. You can rarely afford to dry fruit (say, raisins). But banana, grapes or honey should not be added to the curd - these products contain a lot of carbohydrates.
2. Omelet with spinach and / or broccoli.
Stir with eggs. The recipe for this dish is simple: beat the eggs in a cold saucepan, add butter and put the pan on the fire. The eggs are mixed. When cool, remove the mixture to a plate and sprinkle with herbs. . . Yes, it's the same omelet, but from Gordon Ramsey! But it is rarely worth cooking because the recipe contains butter.
3. Sandwich: Slice of wholemeal bread, toasted without butter + boiled chicken breast + lettuce.
4. Chicken (boiled, roasted) + salad of fresh carrots and apples, drizzled with lemon juice.
5. Chicken broccoli soup.
6. Unsweetened oatmeal + protein omelet (you can leave 1 egg yolk for 3 proteins).

To get to lunch, you need abreakfast. Protein diet does not prohibit 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 are consumed completely.

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

Lunch: Easy to take

1. Lentil soup (you can cook for 2 days and to avoid the boring soup, the next day turn it into a puree and season with a light sour cream).
2. Steak + vegetable salad (without potatoes and corn).
3. Portion of wholemeal noodles (or durum wheat paste) + vegetables + tofu.
4. Light shrimp salad.
5. Grilled turkey (fillet) + lettuce.
6. Boiled chicken fillet + portion of mushrooms (cooked without sauce, stewed or roasted, including grilled). These dishes can be prepared in double quantities, leaving half for dinner.
7. Steamed chicken meatballs + rice garnish (max. 5 tablespoons).

Some nutritionists also allow salmon fillets to be cooked, but no more than 75 g per serving.

Afternoon is importantafternoon breakfast(or snack # 2). In this case, try to avoid carbohydrates and fats. Crush with fresh cucumber or 2-3 lettuce leaves.

Nuts are also a great solution. This product has a lot of protein (especially in peanuts, almonds, pistachios), 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 is neither fried nor salty.

Dinner: Hey Easy!

1. Chicken fillet + celery salad (any kind).
2. Falafel + lettuce. Important: Falafel recipes require that you saturate it with deep fat. But this is not your option because you are losing weight. Bake chickpea balls in the oven, so it will turn out that at times reduces the caloric content of dinner.
3. Stewed rabbit + quinoa garnish.
4. Mussels cooked in tomato sauce.
5. Boiled grains + stewed lean fish fillets.
6. Boiled or canned tone + portion of seaweed.
7. Protein omelet of 3-4 eggs + fresh tomatoes.
8. Salad of cooked proteins and fresh vegetables.
9. Meatballs of boiled beef + a glass of tomato juice.
10. Portion of casserole with cottage cheese (without sugar, with dried fruits, eggs and 2-3 tablespoons of semolina).
11. Apple baked with cottage cheese and cinnamon.

You don't have to postpone dinner.Finish it 3 hours before bed.

However, you should not fall asleep by hand. If before going to bed "suck the spoon", drink a glass of low-fat yogurt, "empty" yogurt, yogurt.

Stop the diet

Don't rush to buy sweets and fast food!

First, cook everything the same way you are used to, but start pouring vegetable oil on salads(sesame, olive). Note the coconut oil - it can be used to season porridge, and 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. . . However, if you have gained extra weight because of this, you have probably already reconsidered it and will no longer eat like that!

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

The experience of those who have lost weight (and have not lost weight)

Positive feedback

• The diet works, the weight is gone.
• Don't leave the gym.
• No hunger. She was hungry - she immediately took some protein from the bins. If you rush and fail to cook something for yourself one day in advance, snacks for this diet are sold even at gas stations and in small shops near the house (cereals, nuts, dried meat snacks, dried fish fillets orsquid, salted or preserved).
• Describes the attempt to lose weight with 100% plant proteins (the basis of such a diet consists of lentils, soy meat, as well as triple the amount of dairy products).
• Along with losing weight you can gain attractive muscles, pump your abdomen, squat your butt.
• After losing weight, the volumes of the waist and hips had disappeared, but the bust remained unchanged.

Weight loss women also call the protein diet"beauty diet", because during this diet the appearance of cellulite is reduced, the face is refreshed, the skin is tightened, acne and blackheads disappear. Finally, during this period it is especially sweet and healthy for sleep - and healthy sleep also has a positive effect on appearance.

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

Criticism and shattered illusions

• If your store doesn't sell rabbits and you rarely buy turkey, you'll need to build your entire menu on chicken. As a result, by the end of the second week, you no longer want to watch this meat.
• People with high blood pressure jump from high protein.
• Some people are constantly craving sweets.
• If you get carried away with the diet and tighten it, protein poisoning will start. This condition can be recognized by thecharacteristic body odor that appears- releases acetone from the skin. The smell disappeared - we urgently "roll the rods" and introduce fiber, glucose.
• If you need to lose weight to the maximum, you need to count calories on a diet, weigh portions.