Excess weight is not an indicator of excellent health in a person, but quite the contrary. Additional kilograms indicate that the body has failed, and it is not working properly. Help to cope with the problem that has been specially developed by nutritionists diets. 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 quick weight loss. But it is also a strict control and restriction of intake of carbohydrates and fats. During this effective diet, the body actively removes fluid and calcium. With such a diet, a large load goes to the kidneys, and as a result, a person may 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. The combination of a proper and balanced diet, exercise can get a tremendous effect. It is not necessary to train in the gym, simple exercises will suffice, which will take half an hour of your time. Protein diet for 2 weeks can completely transform your figure.
Benefits of a high protein diet
This diet has many benefits. The main advantages of a protein diet:
- Satisfying hunger for a long time. Protein is a complex element, the body needs time and strength to digest it. This is the reason for the elimination of hunger for several hours.
- A balanced diet helps not to gain kilograms, but to quickly lose them.
Cons of a protein diet
There are disadvantages of a 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;
- the diet causes frequent mood swings.
What can you eat on a protein diet
The list of foods that you can eat on a protein diet includes the following main ingredients:
- Dishes of 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 discretion, 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 mixtures. 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, fruits in moderation. Tomatoes play 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 needs to be limited.
- potato;
- bakery products;
- porridge, pasta;
- any sweet drinks;
- alcoholic drinks.
Protein Day Menu
After successful weight loss, you need to 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:
- Unloading day on meat. 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 varied with apples in the amount of 3-5 pcs. But you should not forget about the use of water in large quantities.
- Unloading day on fish is very similar to meat. You can take for this hake, salmon, pelengas, pink salmon, silver carp. The menu for a protein day consists of 600 grams of your chosen delicious fish. Drinking lemon water or water with ginger will help in the fight against 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 quick way to lose weight is a protein diet for five days. It is used when you need to quickly lose weight. The main foods in this high-protein diet are:
- meat, preferably chicken fillet;
- dairy products and milk;
- herbal tea, non-carbonated 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 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 foods.
Protein diet menu for 14 days
A detailed description of the diet will help you quickly lose weight and at the same time not harm your health. Protein diet for 14 days:
- Breakfast - 270 ml of coffee drink. Lunch - 1 tbsp. fermented baked milk, 2 eggs, 130 grams of boiled cabbage. Dinner - 250 grams of boiled fish with 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 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 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 tbsp. 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 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 call for 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 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, 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 avoids exhaustion. 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 has to draw energy from fat deposits, since protein serves only as a building material and is not energy intensive enough.
At the first stage, excess fluid leaves the body, so the protein diet is also called "drying". Then, being in a stressful state, the body begins to burn muscle tissue and try to accumulate even more fat - in order to avoid hungry days.
It is at this stage that a large amount of proteins does not allow the muscles to leave, making up for the losses. If it is impossible to save the excess in reserves, the body begins to burn fat deposits.
Proteins are digested for a long time, so there is no feeling of hunger. This reduces the likelihood of "breakdowns", 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 boiled chicken breast, 1 slice of whole grain bread.
Afternoon snack:100 g Greek yogurt.
Dinner:200 g of 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 of baked fish, 100 g of fresh vegetables.
Day 3
Breakfast: 2 boiled eggs, coffee or tea.
Snack:1 apple.
Dinner:200 g turkey, 5-7 tbsp. boiled 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:a 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 steam 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 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 go away even more and muscle relief will become noticeable. After all, a protein diet is designed to get rid of body fat, you did not lose muscle mass. The benefit of protein products for the recovery and "building" of muscles is enough.
The greater the initial weight of the 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 diverse and will not cause disgust for a particular product, as happens in mono-diets.
It is believed that the optimal period when you can adhere to a protein diet with benefit 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 a week, the maximum is 21 days.
For people with kidney disease and even suspicion of such, a protein diet is categorically contraindicated.
Reviews of nutritionists
- Protein diets are based on a very high protein intake. The advantages 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 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 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 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 especially popular these days. Inspired by the example of many stars of show business, cinema and politics, who quickly and effectively lose weight on protein diets, people around the world are interested in what dishes can make up a daily diet with a protein diet.
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 offer 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 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 many as you need XD), stir and for a couple of minutes (depending on the number of eggs. The more - the longer) in the microwave)
It's cool that the size is less than 10 eggs to cook. 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 take hake, pollock, 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. 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 couple of hours. Deep fry without oil.
Fish in Polish
Boil the fish (I take pollock / hake / cod for this dish). Disassemble from the bones into pieces of about 2-3 cm. Put in a saucepan, pour the broth from the fish (so that it covers the fish), salt (I do not 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 sauce egrut fat-free
- 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, slightly salt and form small cutlets. Because we fry in a dry frying pan over low heat under the lid. 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 identical cubes, should be fried in olive oil, then pour them with two glasses of water, salt, add spices to taste, and leave to stew for half an hour. You will get a broth to which you need to add half a cup of brown rice and leave everything on fire until the rice is steamed and the broth is evaporated.
Protein soups
At first glance, it may seem that making soups as part of a protein diet is almost impossible. Indeed, traditionally soup (except for vegetarian ones) is a combination of a protein base (broth from meat, poultry, fish, seafood, etc. ) with carbohydrate dressing (various vegetables, cereals, pasta or noodles, etc. ). Meanwhile, liquid food contributes to weight loss, and with any diet, liquid meals are most welcome. How to cook soup for a protein diet, excluding most of the usual vegetables and cereals? Actually, it's quite simple!
Soup puree with spinach
Ingredients: Skinless turkey breast or drumstick, 1 pack of spinach (frozen can be used), 2 garlic cloves, any herbs of your choice, 1/3 cup 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 from the bones and veins, finely chop and return to the broth. Cook spinach and turkey together for a couple 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 better 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 skimmed milk, any greens if desired, salt, pepper.
Preparation: Pour boiling water over the tomatoes, peel them and finely chop. Peel the onion and chop finely too. Grate carrots. Fry carrots and onions in a non-stick pan, add tomatoes to them a little later. Transfer to a saucepan, pour 1 liter of water, bring to a boil. Next, cook the vegetables over low heat for about 6-8 minutes. Cut the salmon into small cubes, add to the broth. After a couple of 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 meatballs out of it and add them to the boiling broth. Then add green beans, a little bell pepper and greens to the water.