Being overweight is not an indicator of good health in a person, quite the opposite. Extra kilos indicate that the body has failed and it is not working properly. Help to cope with the problem that has been specially developed by dietitians. 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 rapid weight loss. But there is also strict control and restriction of carbohydrate and fat intake. During this effective diet, the body actively removes fluid and calcium. Such a diet puts a lot of strain on the kidneys, and as a result, a person can 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. A combination of proper and balanced diet, exercise can have a huge effect. It is not necessary to work out in the gym, simple exercises that take half an hour of your time will suffice. 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 a protein diet:
- Satisfy 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 a few hours.
- A balanced diet helps not to gain pounds, but to lose them quickly.
Disadvantages of protein diet
There are disadvantages to a protein diet:
- after the end of the diet, it is easy to break into carbohydrate foods (wheat products, pasta);
- the condition of nails and hair may worsen;
- increased stress on the kidneys;
- the diet causes frequent mood swings.
What can you eat on a protein diet?
The list of foods 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 a variant of your choice, it's a matter of taste.
- Chicken or quail eggs high in protein.
- Vegetables (everything except potatoes). They can be taken fresh or in frozen mixes. Cook soups with them, fry, stew, give a choice of vegetables and cabbage - white, cauliflower, Brussels sprouts.
Protein food - it is better to prepare a menu 14 days in advance - it should not be in short supply. 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 essential 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.
- potatoes;
- bakery products;
- porridge, pasta;
- all sweet drinks;
- alcoholic beverages.
Protein day menu
After successful weight loss, you need to stay in shape with the help of effective Fridays. They are held once a week at home, on this day only protein food is consumed. Remember to drink about two liters of fluid without sugar. It is permissible to eat vegetables, raw, cooked or boiled. Meals are taken every 4-5 hours. There are several types of Fridays:
- Meat unloading day. For one day, you can only eat lean meat in boiled or boiled 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 one 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 the use of water in large quantities.
- The unloading day for fish is very similar to meat. You can take for this description, salmon, pelengas, pink salmon, silver carp. The menu for a protein day consists of 600 grams of delicious fish of your choice. 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 foods
There are many types of protein foods. The duration of such a diet is between 5 and 14 days. A fast and quick way to lose weight is a protein diet for five days. It is used when you need to lose weight quickly. The main foods in this protein-rich 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 almost 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. Partial meals and small portions will not allow you to feel hungry. Be sure to drink plenty of carbonated water and exercise. Extra pounds disappear very quickly. Diet for 2 weeks is significantly different from the previous one. An example menu of a protein diet for weight loss also contains a small amount of carbohydrate food.
Protein diet menu for 14 days
A detailed description of the diet will help you lose weight quickly 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 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 fried milk, pork with vegetables 250 g, banana. Dinner - 1 tbsp. kefir, 1 egg, 25 g 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's menu repeats the first week's menu, but the order is reversed, i. e. e. Day 8 equals day 7, day 9 equals day 6, and so on.
Video: menu for protein
Attention!The information provided in the article is for informational purposes only. The content of the article does not call for self-treatment. Only a qualified physician can diagnose and recommend treatment based on the unique characteristics of a particular patient.
protein diet
As a result, the lost kilos do not return immediately and the result is quite stable. In this week's menu, you can see how to combine products correctly so that the ratio 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 prevents fatigue. The principle of action is as follows: when protein is used as the main food and the amount of carbohydrates is reduced 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.
In the first stage, excess fluid leaves the body, so a protein diet is also called "dehydration". Then, when in a stressful state, the body begins to burn muscle tissue and try to store even more fat - to avoid hungry days.
It is at this stage that a large amount of protein does not allow the muscles to go, making up for the loss. If it is impossible to save excess in reserves, the body starts to burn fat.
Proteins are digested for a long time, so there is no feeling of hunger. This reduces the likelihood of "failures", as there will be no constant feeling of hunger.
Day 1
Breakfast:150 g low-fat cottage cheese, tea without sugar or coffee.
Snacks:one apple.
Dinner:vegetable broth, 150 g cooked chicken breast, 1 slice of whole grain bread.
Afternoon snack:100 g Greek yogurt.
Dinner:200 g of steamed fish or poultry, vegetable salad.
Day 2
Breakfast:protein omelet 150 g, tea or coffee.
Snacks: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.
Snacks:1 apple.
Dinner: 200 g turkey, 5-7 tbsp. cooked brown rice.
Afternoon snack:unsweetened cottage cheese.
Dinner:150 g beef, 100 g cabbage.
Day 4
Breakfast:buckwheat porridge with milk, tea.
Snacks:1 grapefruit.
Dinner:200 g chicken fillet, 150 g green beans.
Afternoon snack:a glass of ryazhenka.
Dinner:200 g of cooked fish, 150 g of fresh or cooked vegetables.
Day 5
Breakfast:150 g of boiled chicken, cabbage or cucumber salad.
Snacks:1 orange.
Dinner:200 g of steamed 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 omelette, tea or coffee.
Snacks:any citrus.
Dinner:veal or chicken steak, 100 g of vegetables.
Afternoon snack: a glass of kefir.
Dinner:150 g baked fish, 100 g cabbage.
Day 7
Breakfast:salmon steak with vegetable salad, tea or coffee.
Snacks:1 apple.
Dinner:vegetable soup on low-fat meat stock, 100 g of boiled beef, one slice of whole grain bread.
Afternoon snack:cheese soufflé.
Dinner:100 g of poultry meat, 100 g of vegetable salad.
results
The effect of losing weight on a protein diet usually becomes noticeable after a week, when the first 4-5 extra kilos disappear..The noticeable result will be after three weeks, when the extra weight will disappear even more and muscle relief will be noticeable. After all, a protein diet is designed to get rid of body fat, not lose muscle mass. The benefits of protein products for the recovery and "building" of muscles are plentiful.
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 varied and willdo not cause aversion to a particular product, as happens in a mono-diet.
It is believed that the optimal time when you can follow a protein diet with benefits and without harm to health is 10-14 days. During this time you can lose 8-15 kilos.
The minimum duration of a protein diet is a week, the maximum is 21 days.
For people with kidney disease and even suspicion of such a protein diet is absolutely contraindicated.
Reviews of nutritionists
- A protein diet is based on very high protein consumption. The advantages of the diet are a feeling of satiety and quick results in weight loss. Disadvantages - 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 because of eating fatty meat, saysDilara Akhmetova, nutrition consultant, nutrition coach.
Protein Diet Recipes
A protein diet involves weight loss by increasing protein intake, reducing carbohydrates, and reducing total calorie intake. It is believed that the complete rejection of carbohydrates allows you to lose weight more efficiently, 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, movies and politics, who lose weight quickly and successfully on a protein diet, people all over the world are interested in which dishes can form a daily diet with 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 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. Refrigerate for at least 3 hours. Then put it on a hot pan and let it simmer for 5 minutes on each side.
Dried 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 few minutes (depends 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 comfortable to eat - do not choke). And delicious) Yes, you can add anything. Vegetables, meat, whatever you want.
Fish baked in the oven
Any fish to your taste (I take halibut, pollock, cod, tilapia, pangasius, trout) pour over lemon juice, sprinkle with dried herbs, bake in the oven until soft.
I put aluminum foil on a baking sheet (or in a baking dish) and add a little water - and then you don't have to wash the baking sheet and the fish doesn't stick and doesn't burn. Can be made in a baking pan.
Chicken fillet in lemon juice
Beat the chicken fillet, pour over with lemon juice, sprinkle with natural spices (I use dried herbs), salt (I don't eat salt, so I don't salt). Leave to marinate for a few hours. Deep fried without oil.
Fish in Polish
Boil the fish (I use pollock / hake / cod for this dish). Take apart from the bones into pieces of about 2-3 cm. Put in a pot, pour the broth of the fish (so that it covers the fish), salt (I don't salt) / pepper, rub 1 whole boiled egg + 2 proteins on top. Simmer over low heat with the lid on for 5-7 minutes.
Fish balls with basil sauce
- Fish fillet (I had pangasius and haddock)
- 1 egg
- a quarter of an onion
- a little salt
- for fat-free gravy porridge
- a little mustard
- dry basil
Mix all the ingredients for the sauce and set the sauce aside. We grind the fish fillet with onions in a blender or meat grinder, add a little salt and make small cutlets. Because we fry in a dry pan at low heat under a lid. Everything is simple.
Fried pork in soy sauce
- 1 kg of pork
- 1 cup soy sauce
- salt
- pepper
- bay leaves to taste
- juice of 1/2 lemon
Grate a piece of pork with lemon juice, sprinkle with pepper, chopped bay leaves and salt. Put in the oven. The meat should be regularly watered with juices that stand out.
Cut the finished steak into pieces, place on a plate and pour soy sauce over it. Serve separately vegetables, pickles, pickled squash, zucchini, tomatoes, sauerkraut.
Beef with brown rice
250 grams of meat, cut into cubes, should be fried in olive oil, then pour them with two glasses of water, salt, add spices to taste and let it cook 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 has evaporated.
Protein soups
At first glance, it may seem that it is almost impossible to make soups as part of a protein diet. In fact, soup is a traditional (except vegetarian) combination of a protein base (broth from meat, poultry, fish, seafood, etc. ) with a carbohydrate dressing (various vegetables, cereals, pasta or noodles, etc. ). At the same time, liquid foods promote 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 grains? Actually, it's quite simple!
Soup puree with spinach
Ingredients: Skinless turkey breast or trunk, 1 package of spinach (you can use frozen), 2 garlic cloves, any 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. Chop the spinach finely and cook in the prepared broth for about 5 minutes. Take the turkey meat apart, separate from the bones and veins, chop finely and put back into the stock. Cook spinach and turkey together for a few more minutes. Allow the resulting "grinder" 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 best to serve immediately, as the soup may lose its puree-like consistency when reheated.
Fish soup "Salmon with milk"
Ingredients: 450 g salmon fillets, 3-4 medium-sized tomatoes, 1 onion, 1 carrot, half a liter of skim milk, vegetables if desired, salt, pepper.
Preparation: Pour boiling water over the tomatoes, peel them and chop them finely. Peel the onion and also chop it finely. Grate carrots. Fry carrots and onions in a non-stick pan, add tomatoes a little later. Put in a pot, pour 1 liter of water, let it boil. Next, cook the vegetables on 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 herbs and switch off. Let it brew for 15-20 minutes.
Soup with meatballs
Prepare the broth on the chicken bone, grind the chicken breast in a meat grinder, make meatballs from it and add them to the boiling broth. Then add green beans, some peppers and vegetables to the water.