Being overweight is not an indicator of excellent health in a person, but quite the opposite. An extra kilogram indicates that the body is failing, and not functioning properly. Helps with dietary problems specially developed by nutritionists. The most productive and effective are proteins.
Protein diet for weight loss
A diet consisting of foods with a high protein content is a protein diet for fast weight loss. But also 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 huge load goes on 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 lots of pure water, as shown on the Fluid Intake Chart. It will not be superfluous to use vitamins. The combination of a proper and balanced diet, exercise can have a tremendous effect. No need to train in the gym, simple exercises will suffice, which will take half an hour of your time. A protein diet for 2 weeks can completely change your figure.
Benefits of a high protein diet
This diet has many benefits. The main advantages of the protein diet:
- Satisfies hunger for a long time. Protein is a complex element, it takes time and effort for the body to digest it. This is an excuse to get rid of hunger for a few hours.
- A balanced diet helps not to gain weight, but quickly lose it.
Cons of a protein diet
There are disadvantages of a protein diet:
- after the end of the diet, it is easily broken down into carbohydrate foods (flour products, pasta);
- the condition of nails and hair may worsen;
- increased load on the kidneys;
- Diets often cause mood swings.
What can you eat on a protein diet
The list of foods you can eat on a protein diet includes the following key ingredients:
- Poultry, rabbit, veal, beef, lamb dishes. You can cook meat according to various recipes: steam, stew, stew, fry without oil.
- A wide variety of lean fish. Choose a variety at your discretion, it's a matter of taste.
- Chicken or quail eggs are rich in protein.
- Vegetables (everything but potatoes). They can be taken fresh or in a frozen mix. Cook soup with them, fry, stew, give preference to greens and cabbage - white, cauliflower, Brussels sprouts.
Protein diet - it is better to make a menu 14 days in advance - should not be scarce. Food can be diluted using products such as: canned fish, lightly salted lard, quality sausages, dark chocolate, fruits to taste. Tomatoes play a special role: they contain lycopene, which is necessary for our body. Salad 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 drink;
- alcoholic beverages.
Protein Day Menu
After successfully losing weight, you need to keep fit with the help of effective fasting days. They are held once a week at home, on this day only protein food is consumed. Remember to drink about two liters of liquid without sugar. It is allowed to eat vegetables, raw, stewed or stewed. Food is taken every 4-5 hours. There are several types of fasting days:
- Meat day. For a day you can eat only boiled or stewed lean meat. 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 of 3-5 pcs. But don't forget to use water in large quantities.
- Fish unloading day is very similar to meat. You can take hake, salmon, pelengas, pink salmon, silver carp for this. The protein day menu consists of 600 grams of delicious fish of your choice. Drinking lemon water or water with ginger will help fight hunger. You can start your morning with green tea.
Types of protein diets
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 five-day protein diet. It is used when you need to quickly lose weight. The main foods in this high-protein diet are:
- meat, preferably chicken fillet;
- milk and dairy products;
- herbal teas, mineral non-carbonated water (don't 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 that should be taken every 6 hours as much as 200 grams. Fragmented foods and small portions will not make you feel hungry. Be sure to drink lots of non-carbonated water and exercise. The extra pounds will go away very quickly. Diet for 2 weeks is very 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 this diet will help you lose weight quickly and at the same time not harm your health. Protein diet for 14 days:
- Breakfast - 270 ml coffee drink. Lunch - 1 tbsp. fermented baked milk, 2 eggs, 130 grams of stewed cabbage. Dinner - 250 grams of boiled fish in 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 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 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 condensed 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 few 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 greens.
- The second week repeats the menu of the first, but the order is reversed, e. g. The 8th day is the same as the 7th day, the 9th day is the same as the 6th day, and so on.
Video: protein diet menu
Attention!The information provided in this article is for informational purposes only. The article material does not require self-medication. Only a qualified doctor can make a diagnosis and provide treatment recommendations, 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 this week's menu, you can see how to combine products correctly so that the percentage of protein in the diet is more than 30, and carbohydrates, on the contrary, decrease.
Benefits of a high protein diet
Weight loss is due to the removal of excess fat, not muscle mass, which avoids fatigue. The principle of its operation is as follows: when using protein as the main food and reducing the amount of carbohydrates as much as possible, the body must draw energy from fat deposits, since proteins serve only as a building material and are not energy-intensive enough. .
At the first stage, 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 more and more fat - in order to avoid hungry days.
It is at this stage that a large amount of protein does not let the muscles out, making up for the loss. If it is not possible to store excess reserves, 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 feeling of hunger.
Day 1
Breakfast:150 g of low-fat cottage cheese, tea without sugar or coffee.
Snack:one apple.
Dinner:vegetable broth, 150 g boiled chicken breast, 1 slice of rye bread.
Afternoon snack:100 g of Greek yogurt.
Dinner:200 g steamed fish or poultry, 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 grilled fish, 100 g of fresh vegetables.
3rd day
Breakfast:2 boiled eggs, coffee or tea.
Snack:1 apple.
Dinner: 200 g turkey, 5-7 tbsp. boiled red 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 of chicken fillet, 150 g of green peas.
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 steamed fish, one slice of rye bread.
Afternoon snack:100 g of natural yogurt.
Dinner:200 g steamed beef, 150 g vegetable salad.
Day 6
Breakfast:protein omelet, tea or coffee.
Snack:any oranges.
Dinner:veal or chicken steak, 100 g of greens.
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.
Snack:1 apple.
Dinner:vegetable soup with low-fat meat broth, 100 g of boiled beef, one slice of rye 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 results are within three weeks, when the extra pounds will be lost and muscle relief will be noticeable. After all, a protein diet is 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 of a person who is losing weight, the more he "loses" 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 is the case with a mono-diet.
It is believed that the optimal period when you can adhere to a protein diet with benefit and without harm to your health is 10-14 days. During this time, you can lose up to 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 suspected of this, protein diets are categorically contraindicated.
Nutritionist's review
- The protein diet is based on a very high protein intake. The advantages of this diet are satiety and fast weight loss. Cons - sagging skin due to sudden weight loss, kidney problems due to the high content of protein breakdown products (the formation of stones and inflammation of the urinary tract); constipation if a person eats little fiber and high cholesterol as a result of eating fatty meats, saidDilara Akhmetova, consultant nutritionist, nutrition trainer.
Protein Diet Recipes
A protein diet involves losing weight by increasing protein intake, reducing carbohydrates, and reducing the portion of total calories. It is believed that 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 these days. Inspired by the examples of many stars of show business, cinema and politics, who quickly and effectively lost weight on a protein diet, people around the world are interested in what dishes can complement a daily diet on a protein diet.
During the diet, it is necessary to reduce the consumption of carbohydrates and fats, so that your menu is not boring, we offer you several recipes for protein dishes.
Main course
Chicken fillet on kefir
Cut 100 gr. chicken fillet and mix with salt, pepper, spices. Mix 50 ml. kefir, 50 ml. water and fill in the fillets. Put it in the fridge for at least 3 hours. Then put them in the 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 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 cool that it's less than 10 cooked eggs. It's more convenient to eat - don't 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 the lime juice, sprinkle with dry herbs, bake in the oven until tender.
I put the foil on a baking sheet (or in a baking dish) and add a little water - then the baking sheet doesn't need to be washed, and the fish doesn't stick and doesn't burn. Can be done in the sleeve of the cake.
Chicken fillet in lemon juice
Beat off the chicken fillet, sprinkle with lime juice, sprinkle with natural seasonings (I take dry spices), salt (I don't eat salt, so I don't salt). Let it soak for a few hours. Fried without oil.
Fish in Polish
Boil the fish (I took pollock / hake / cod for this dish). Disassemble it 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 don't salt) / pepper, brush 1 boiled egg + 2 proteins on top. Simmer over low heat covered for 5-7 minutes.
Sliced fish with basil sauce
- Fish fillet (I had pangasius and haddock)
- 1 egg
- quarter onion
- a pinch of salt
- for fat-free egrut sauce
- 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, lightly salt and form small cutlets. Because we fry in a dry pan over 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 lime juice, sprinkle with pepper, chopped bay leaves and salt. Put it in the oven. Periodically, the meat should be watered with the released juice.
Cut the finished roast into pieces, put on a plate and pour over the soy sauce. Serve separately greens, pickles, pickled pumpkin, zucchini, tomatoes, sauerkraut.
Beef with brown rice
250 grams of meat, cut into identical cubes, must be fried in olive oil, then pour it with two glasses of water, salt, add spices to taste and let it stew for half an hour. You will get a stock that you need to add half a cup of brown rice and let it all burn until the rice is steamed and the stock has evaporated.
Protein soup
At first glance, making soup as part of a protein diet is nearly impossible. Indeed, traditionally soups (except vegetarian ones) are combinations of a protein base (broth from meat, poultry, fish, seafood, etc. ) with a carbohydrate sauce (assorted vegetables, cereals, pasta or noodles, etc. ). Meanwhile, liquid food contributes to weight loss, and with any diet, liquid food is most preferable. How to cook soup for a protein diet, excluding most of the usual vegetables and cereals? Actually, it's quite simple!
Puree soup with spinach
Ingredients: Skinless turkey breast or drumsticks, 1 pack of spinach (can be frozen), 2 cloves of garlic, 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 broth for about 5 minutes. Take the turkey apart, separate it from the bones and veins, chop it finely and return it to the broth. Cook the spinach and turkey together for a few more minutes. Let the resulting "porridge" cool slightly, then turn it into a puree with a blender, gradually adding milk, spices and ground spices to the soup. It is better to serve immediately, as the soup can lose its pureed consistency when reheated.
Fish soup "Salmon with milk"
Ingredients: 450 g salmon fillet, 3-4 medium tomatoes, 1 onion, 1 carrot, half a liter of skimmed milk, any spices if desired, salt, pepper.
Preparation: Pour the tomatoes with boiling water, peel them and chop them finely. Peel the onion and also finely chop it. Grate carrots. Fry the carrots and onions in a non-stick pan, then add the tomatoes to them. 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 few minutes, add milk. After 5 minutes, add spices and seasonings and turn it off. Let it brew for 15-20 minutes.
Soup with meatballs
Prepare the broth on the chicken bones, twist the chicken breast meat in a meat grinder, make meatballs and add them to the boiling broth. Then add green peas, a little paprika and greens to the water.