A balanced protein diet is considered one of the simplest and most effective methods for losing weight. The diet is aimed at those who want to lose weight without giving up meat products. The protein diet menu consists mainly of protein foods, and the consumption of fats and carbohydrates is reduced to a reasonable minimum. A protein diet for weight loss will help you lose extra pounds without causing much harm to your body, provided you follow all the recommendations below.
Basic principles of a protein diet for weight loss
When a person eats a lot of foods that contain carbohydrates, he feeds the body with simple "fuel", and all breads, cakes, pizzas and much more, for the most part, contain fats and simple carbohydrates. The body, recognizing food, uses carbohydrates to maintain the person's strength, that is, it is spent on energy production, but it (the body) puts the remaining fats in the trash, as if for a "rainy day". A person has many places where fat can be hidden, for example, on the stomach or sides. But don't despair, the body can be deceived. It is enough to eliminate the consumption of carbohydrates and feed the body only with proteins, it will immediately begin to look for a way out of the current situation and will have to burn its own fats for energy.
Physical activity will also help you lose weight. A protein diet is a great way to tone and strengthen your muscles (you need a lot of protein for this), and exercise will help you burn excess fat faster.
Advantages and disadvantages of a protein diet for weight loss
Pros of a protein diet
The main and one of the most important advantages of a protein diet can be considered the fact that after eating the prescribed proportion of proteins, a person is deprived of hunger for a long time, and during this time the body continues to work for you. Protein is considered a complex food component, the body spends more time and effort to digest it, so hunger will not consume it in one or a few hours. The second advantage of the protein diet, of course, remains the fact that, after finishing the diet course, the person will not gain all those kilos that they lost with so much difficulty, maintaining a balanced diet. Weight loss is especially noticeable in people with a large excess of body fat. Weight loss happens quite quickly, preventing you from starting to miss sweets. In addition, a large number of recipes have appeared on the Internet that will brighten up the not-so-bright everyday diet, but at the same time will allow you to maintain the required amount of allowable calories. The main thing is to take the first step, and when you start to notice an incredible transformation, and the old clothes become big, you will no longer want to go back or deviate from your intended goal.
Cons of a protein diet for weight loss
As in any other case, before starting to follow a protein diet, you need to consult a doctor and get personal recommendations regarding this step. All protein diets have contraindications - these are kidney, liver, heart and pregnancy disorders. Of course, the protein diet is very different from some other mono-diets, in which there is no balance of vitamins and minerals. What can we say, at least, about the cheese or kefir-apple diet. If a person decides to follow such a diet, he will not only find a deterioration in the quality of hair and nails, but also experience all the delights of improper/slow digestion and constipation. In the case of a protein diet, of course, it is also better to protect your body with vitamin tablets. And the slow receipt of energy from the food consumed can cause slight dizziness and weakness. When following the diet, it is recommended to drink more fluids. It will promote good kidney function, which is at risk during a protein diet for weight loss. Also, elderly people should not follow a protein diet. A large amount of protein and a small proportion of fat increase the likelihood of blood clots due to improved blood clotting. That is why the protein diet, like others, should be approached with caution.
Products for a protein diet, their preparation
There is no need to be afraid that now you will have to stand in the kitchen for days, trying to prepare the entire dietary menu according to the recipes. No way! The diet is very simple and does not require the daily purchase of papaya or mangosteen. The main food during the entire period of the diet should be foods containing protein. These especially include low-fat varieties of fish and meat, as well as proteins in large quantities (found in eggs and all types of dairy products). You should not abuse the fat percentage when consuming dairy products, it is better to limit yourself to 1-3%. Some dietary menus allow you to include grapefruit or orange, but you should not overuse these citrus fruits, as stomach acidity can increase, which in turn will have negative consequences. It is better to boil all dietary products permitted for consumption in a water bath. This device perfectly prepares dishes, not allowing vitamins to "escape" from the product (as can happen during cooking), as well as saving time and effort. Multilayer steamers are designed to process and cook several products at the same time. A grill will also be your helper during the protein diet, on which you can easily cook without oil or fat.
It is important to note that in addition to the products listed and permitted for consumption, there are also those that are strictly prohibited for all those who strictly follow a protein diet to lose weight. For example, all French fries lovers will have to forget about their delicacy for the entire diet! It is not advisable to consume potatoes in any form, whether mashed or roasted. All types of cereals and pasta are now banned! And you should not fall for the sellers' warnings that the durum wheat from which the pasta is made can be consumed every day. This is not true, as is the fact that for good stomach function it is essential to eat oat porridge in the morning, as there are many substitutes for this product to give the body a good start after sleep. All baked goods, of course, also remain a thing of the past, especially rich baked goods. The same applies to all types of butter (butter, sunflower).
Duration of the protein diet
Typically, protein-type diets are prescribed in detail for one to two weeks. The menu is not very varied; In the second week, if there is one, professionals advise eating the same menu as in the first week, following the diet from the last day to the first. Among other things, nutritionists advise following a protein diet for no more than two weeks, then it is advisable to take a break for six months, only after which it is possible to resume the course.
Protein diet menu for weight loss of the day
All protein diet menus, which are currently very varied (and often bear the proud names of the menu creators), can be studied and created based on them. Protein diets include the Kremlin diet, the Pierre Dukan diet, the egg diet, the Japanese diet for weight loss, the angel diet, the English and sports diets.
The pre-made version of the diet is especially recommended for those who are losing weight and are not used to following a plan drawn up by someone else.
It is worth remembering that you need to eat at least four times a day, this may seem difficult for some people who lead an active lifestyle and cannot dedicate much time to eating. But claims that you can lose weight by eating once a day are a big mistake. Chinese wisdom says: "Do you want to raise a sumo wrestler? Give him food once a day! " The fact is that throughout the day our body becomes very tired and hunger reminds itself more and more often and with renewed vigor, so there is a risk of gaining weight due to a snack, but too dense. At these moments, the person cannot control themselves and the feeling of satiety does not come immediately, causing the person to overeat and gain excess weight. Food should be eaten in small portions, several times a day. It must be remembered that in the morning you need to start your diet with a glass of water, then you must wait half an hour and only then can you start breakfast. The last meal should be no later than two to three hours before bedtime. After midday it is allowed to consume proteins along with some fiber, particularly vegetables. It can be a small amount of tomatoes or cabbage, cucumber or zucchini.
To better understand the information, you need to imagine the complete menu for the week.
For the breakfast
You can drink any coffee, even with milk, which is even more advisable to drink than regular black coffee, as it increases acidity in the stomach. Instead of coffee, you can drink any type of tea, naturally all drinks should be consumed without sugar. You can buy a small container of regular or drinking yogurt, or cottage cheese, or a hard-boiled egg. Once a week you can eat buckwheat or oatmeal in water.
For the lunch
After the first meal, especially such a meager one, at first you will want to eat, then after two to three hours you can eat any fruit, except bananas and peaches, preferably citrus. Have some more tea.
For the lunch
Lunch can be completely varied, at first you can indulge in thick black bread, add two medium tomatoes, a cucumber or a few lettuce leaves, one hundred grams of beef/fish/chicken. Occasionally - vegetable soup rich in fiber (zucchini, cabbage). You can drink tea.
For afternoon tea
You can eat apples, just one or two, and drink kefir.
For dinner
You can prepare a seafood salad with eggs naturally without using mayonnaise. You can eat chicken breast with herbs by wrapping it in aluminum foil and cooking it in the oven without using oil. Any meat, except pork, with vegetables will be an excellent dinner and will keep you full for a long time. After dinner, try not to eat anything other than kefir.
Protein diet menu for 14 days
A protein diet menu for weight loss for two weeks may look like this.
1 day.Breakfast: 100 g of low-fat cottage cheese. Second breakfast: 2 boiled eggs. Lunch: creamy broccoli soup or roasted zucchini with 100 g of feta cheese. Afternoon snack: 100 ml of low-fat yogurt. Dinner: 150 g grilled turkey fillet with cranberry sauce.
Day 2.Breakfast: 100 g of omelet. Second breakfast: fresh leafy vegetable salad with 1 tsp. oil. Lunch: okroshka on low-fat kefir with turkey or beef, 150 g of steamed fish. Afternoon snack: 100 ml of kefir. Dinner: 150 g of boiled meat, fresh vegetable salad.
Day 3.Breakfast: 100 g of low-fat cottage cheese with berries (blueberries, cranberries). Second breakfast: 1 boiled egg. Lunch: 200 g stuffed peppers, but use vegetables such as broccoli instead of rice. Afternoon snack: 100 g of cucumber and kale salad with olive oil. Dinner: 150-200 g of beef roasted with garlic.
Day 4Breakfast: 100 g of cooked skinless chicken breast. Second breakfast: 100 g of grilled fish, one cucumber. Lunch: 150 ml of vegetable soup without potatoes. Afternoon snack: fresh tomato salad dressed with olive oil. Dinner: 150 g of roast meat with garlic, 100 g of grilled vegetables.
Day 5Breakfast: 150 g of low-fat cottage cheese. Second breakfast: 1 orange. Lunch: fish soup, 100 g of red pepper salad, lettuce, tomato seasoned with lemon juice. Afternoon snack: 100 g of low-fat yogurt. Dinner: 150 g of turkey stewed with cauliflower or broccoli.
6thBreakfast: oatmeal with water. Second breakfast: 100 g of berries. Lunch: 150 g of grilled fish, 100 g of stewed eggplant. Afternoon snack: low-fat yogurt without sugar or additives. Dinner: 150 g of steamed meat, 100 g of tomato and cucumber salad dressed with olive oil.
Day 7Breakfast: 150 g of low-fat cottage cheese. Second breakfast: 1 boiled egg. Lunch: 150 g of skinless grilled chicken, two fresh tomatoes. Afternoon snack: grated carrot with lemon juice. Dinner: 150 g of boiled shrimp, 100 g of green beans.
Day 8Breakfast: corn porridge with water, you can add berries or pieces of fruit. Second breakfast: tuna and tomato salad dressed with lemon and olive oil. Lunch: 200 g of steamed fish cutlets, 100 g of fresh vegetables. Afternoon snack: 125 ml of liquid yogurt without additives. Dinner: 200 g of any grilled fish with vegetables.
Day 9Breakfast: 150 g of low-fat cottage cheese with chopped herbs (dill and parsley). Second breakfast: boiled egg with cucumber. Lunch: 200 g of boiled meat, 150 ml of tomato juice. Afternoon snack: 50 g of pine nuts. Dinner: 200 g of steamed fish, lettuce.
10th dayBreakfast: scrambled eggs with spinach. Second breakfast: 100 g of low-fat cottage cheese. Lunch: 150 g of boiled turkey, fresh cucumber and tomato salad, seasoned with lemon juice and olive oil. Afternoon snack: 1 grapefruit. Dinner: 200 g of beef chop, lettuce.
Day 11Breakfast: 100 g of low-fat cottage cheese with berries. Second breakfast: 1 boiled egg. Lunch: 150 g of boiled turkey, fresh vegetable salad. Afternoon snack: 75 g of tofu cheese. Dinner: 150 g of grilled chicken fillet.
Day 12Breakfast: 2 low-fat yogurts, 1 boiled egg. Second breakfast: fresh vegetable salad with pieces of feta cheese. Lunch: fish soup (without potatoes). Afternoon snack: 100 g of white cabbage salad. Dinner: 150 g of boiled meat, 200 ml of tomato juice.
Day 13Breakfast: buckwheat porridge. Second breakfast: 2 boiled eggs. Lunch: 160 g of any grilled fish, lettuce. Afternoon snack: an apple. Dinner: 120 g of stewed veal, cabbage and carrot salad.
Day 14Breakfast: oatmeal. Second breakfast: leaf salad with cheese. Lunch: creamy cauliflower soup, grilled chicken breast. Afternoon snack: a boiled egg, a glass of tomato juice. Dinner: 200 g of grilled seafood, 100 g of steamed green beans.
What can you drink during a protein diet to lose weight?
During the diet, you can drink unsweetened tea or coffee, herbal infusions and pure mineral water. Any fruit juices and sugary drinks are excluded from the protein diet menu for weight loss. During a protein diet, you can sometimes drink vegetable juices - tomato juice or celery and apple juice. The main thing is that the juice contains a small amount of carbohydrates.
The diet completely excludes any alcoholic beverages to reduce the load on the liver, stomach and kidneys. In addition, alcohol blocks the enzyme pepsin, which breaks down animal protein in the stomach, and when consuming protein foods and alcohol together, you will not only not lose weight, but you will probably "get" indigestion.
Forecast for weight loss on a protein diet
If you follow all the diet instructions, as well as exercise, the weight will come off quickly. But the reduction occurs differently in people with different proportions of fat. For example, with a height of 170 centimeters and a weight of sixty-five kilos, in two weeks of dieting you can easily lose six to ten kilos, depending on the duration and energy consumption of the workout.
This diet is not suitable for everyone, but if you get a doctor's approval and address all the points correctly, you can guarantee yourself a great figure in a short period of time. Furthermore, this number will remain for a long time after the diet.