Protein diet to lose weight at home, menu and day diet

Nutritionists say: a protein diet to lose weight not only allows you to wear a dress one size smaller, but also to fix your weight. And it needs to hold for a relatively short time - 2 weeks. But the diet also has difficulties.

How is this diet different from the rest

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

Eating a protein diet is based on reducing carbohydrate and fat intake. In other words,increases the daily percentage of protein consumed by a person.

Proteins take four hours to digest to ensure you feel full throughout the day. You won't starve to death on such a diet.

List of approved products:

• lean meats (chicken or turkey fillets without skin, beef, rabbit);
• low fat milk (as well as vegan milk, let's say soy milk);
• chicken or quail eggs (it is better to use only proteins);
• varieties of "dried" fish (hake, pollock, cod, carp, pike);
• seafood (shrimp, yes, crab sticks, no, they are carbohydrates);
• soy products (tofu cheese, soy meatballs or goulash, sprouted soy bean salad);
• legumes (peas, beans, kidney beans, lentils);
• oats, quinoa;
• vegetables such as Brussels sprouts, broccoli;
• seeds (champion in protein content - pumpkin seeds);
• nuts.

Bread and flour products, sweets, foods with a high percentage of fat, alcohol, soft drinks are prohibited.

Protein alternative

The Atkins diet and the Kremlin diet are based on a similar nutritional principle. These diets are also effective (this is proven by repeated examples of stars praising protein nutrition in interviews), but it's hard to call them the healthiest. Reviews from those who are losing weight often end with the words "I couldn't hold back, I lost it. "

The point is, these diets exclude carbohydrates. And, since the body needs these nutrients, a person will constantly dream of sweets, until the thought of sweets or cakes becomes an obsession.

Ducan's diet is protein too (especially Phase 1 - Attack). But in this case, the reviews warn of possible kidney problems. With this diet, you should never violate the drinking regime, and if the kidneys previously loosened (sand or stones were found in this organ, a history of a chronic "inactive" disease), it is better not to take risks and lose weight with another method.

How does such nutrition benefit the body?

Proteins, they are proteins: these are the "bricks" with which the human body is built. Digestion converts them into amino acids, without which muscle growth, proper hormone production, and the liver are impossible. A person who consumes too little protein faces chronic fatigue, reduced performance, inability to develop beautiful muscle relief while playing sports.

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

Advantages of the diet

• Unlike mono-diets, protein nutrition pleaseswith a large list of allowed dishes. And when compared to the "hungry" methods of losing weight (for example, with the Japanese or French diet), this food is abundant and you will not have to fight with the appetite that constantly arises.
• The necessary products are sold in all supermarkets.
• The body gets used to small portions, so even after stopping the diet, the body will not need a "plate" of food.
• You are losing weight not due to loss of muscle mass, but to melting fat(therefore a protein diet is suitable not only for women, but also for men).
• The menu tastes good. Meat and seafood with salads are not unpleasant soups of onion or celery, boiled buckwheat, and other dubious pleasures of mono diets.
• The result is fixed. If the weight returns, only after 6-8 months.
• Protein makes bones strong. The protein diet is an effective prevention of osteoporosis.

But don't forget about thedrinking regimen. The mandatory daily amount of 1. 5-2 liters of water is a guarantee of fresh health, tight skin (even with a loss of 5-6 kg), healthy kidney function.

Important: In the first days of the diet, the body loses a lot of water (this is why the protein regimen is called "drying"). Drink a lot to replace moisture loss. However, in the following days, the body needs clean water: the liquid will help to eliminate the toxins released during the "melting" of fat stores.

Disadvantages and contraindications

• The protein diet is unlikely to be suitable for vegetarians, because it is based on the regular use of animal products. You can of course try to get out of 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. During a week with "protein" you can also lose weight, but this weight will not be fixed. To get a more or less decent result, lose weight after 2 weeks.
• Thediet is categorically contraindicatedfor people with liver and kidney disease. Also at risk are those who suffer from arthritis, osteoarthritis and other joint diseases, gastrointestinal tract problems (chronic pancreatitis, dysbiosis, colitis), heart problems (arrhythmia). It is worth abstaining from a protein diet for pregnant women and lactating women.
• Although this is not believed to be a "starvation" diet, it is impossible to eat protein foods "from the stomach". That is,still has to limit itself by measuring small portions and rejecting excessively large snacks.
• Due to a decrease in the amount of sugar in the diet, a person may face an inability to concentrate at work, a reduced work capacity, an unreasonably spoiled mood. It will be especially difficult for people with mental work.
• In addition to carbohydrates, this diet is low in fiber. And for such nutrition the body will "avenge" constipation. Drinking frequently will help solve this problem (but instead of tea, serve clean non-carbonated water). Also, do not ignore fresh herbs, greens, bran (add to salads, cottage cheese, buy whole-grain diet bread).

Can a protein diet hurt?

Yes, if a person is carried away by the total renunciation of carbohydrates. True, we get fat from them, butcarbohydrates are necessaryfor muscle strengthening, proper body cell division, mental activity, and physical endurance itself.

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

BTW: It is believed that if a person plays sports on a protein diet (including strength training), the damage from a large amount of protein will be minimized.

When you start to lose weight, remember. . .

1. Don't be hungry. Hungry - kitchen! You can have a snack, but only light vegetables or protein dishes allowed.
2. Drink with meals. And not 2-3 sips, but up to 2 glasses of water. The liquid will help your stomach withstand heavy meals.
3. Ditch the fat(if possible entirely). He doesn't even oil the salad.
4. If you find that you are buying few fruits and vegetables, don't hesitate: addvitamin supplementsto your diet.
5. Supplement your diet with exercise.This is not only possible, but necessary, because fitness and modeling will accelerate the weight loss process.
6. It is desirable to eat fractionally, dividing the daily meal into 6 meals.
7. You can repeat this diet after 4 months, but better later.
8. Desired daily caloric value -700 kcal, maximum 1200 kcal. Remember: the daily energy requirement for a petite woman and a tall, muscular man is different. If the mentioned 700-800 kcal is enough for the first, then such a diet will "kill" health, its norm is at least 1200 kcal, or even more.
9. The menu should be balanced: combine vegetable and animal proteins.

What to cook all week

The simplest menu for a week and 14 days does not require much time on the stove (after all, a long cook is a constant "sampling" and an incessant appetite). Use products with minimal, or better, zero fat content.

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

Breakfast: quick ideas

Eat breakfast 30 minutes after getting up.

1. A portion of cottage cheese without honey or sugar. You can make the dish more appetizing with 2-3 tablespoons of berries, a handful of seeds or garlic and herbs. It is often not possible to afford drying fruits (for example, raisins). But you should not add banana, grape or honey to the cottage cheese; these products contain a lot of carbohydrates.
2. Omelette with spinach and / or broccoli.
3. Scrambled eggs. The recipe for this dish is simple: the eggs are broken into a cold saucepan, butter is added, and the saucepan is set on fire. The eggs are mixed. When they cool, we remove the scrambled eggs on a plate and sprinkle with herbs. . . Yes, this is the same omelette, but from Gordon Ramsay! But it is rarely worth cooking, because the recipe contains oil.
4. Sandwich: A slice of toasted whole wheat bread without oil + boiled chicken breast + a lettuce leaf.
5. Chicken (boiled, baked) + salad of fresh carrots and apples drizzled with lemon juice.
6. Chicken and broccoli soup.
7. Oatmeal omelette + protein without sugar (you can leave 1 yolk for 3 proteins).

To survive until lunchtime, you need amorning snack. The 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 will be completely consumed.

But since the diet is protein, you should choose snacks that go together: a protein shake, a low-fat cheese slice, cooked egg white, a soy milk shake, grated carrots with sour cream dressing.

Lunch: easy to take

1. Lentil soup (can be cooked 2 days, and so that the soup does not get bored, the next day puree it and season with light sour cream).
2. Steak + Vegetable Salad (no potatoes or corn).
3. A serving of whole wheat noodles (or durum wheat pasta) + vegetables + tofu.
4. Light shrimp salad.
5. Grilled turkey (fillet) + green salad.
6. Boiled chicken fillet + a portion of mushrooms (cooked without sauce, stewed or baked, even grilled). These dishes can be prepared in double quantities, leaving half for dinner.
7. Steamed chicken meatballs + rice garnish (maximum 5 large tablespoons).

Some nutritionists also allow salmon fillets to be cooked, but not more than 75g per serving.

After lunch, theafternoon snackis ​​important (or snack # 2). In this case, try to avoid carbohydrates and fats. Crunch with fresh cucumber or 2-3 lettuce leaves.

Walnuts are a great solution too. There is a lot of protein in this product (especially in peanuts, almonds, pistachios), but not less calories, so eat a little, but do not get carried away by the nuts. The maximum daily dose is 30 g of nuts. It is recommended that this product is neither fried nor salty.

Dinner: Hey, easy!

1. Chicken fillet + celery salad (any kind).
2. Falafel + Green Salad. Important: Falafel recipes require you to grease it thoroughly. But this is not your option, because you are losing weight. Bake chickpea balls in the oven, so it will sometimes cut down on the calorie content of dinner.
3. Stewed rabbit + quinoa garnish.
4. Mussels cooked in tomato sauce.
5. Boiled beans + lean steamed fish fillets.
6. Boiled or canned tuna + a serving of seaweed.
7. Protein omelette with 3-4 eggs + fresh tomatoes.
8. Salad of boiled proteins and fresh vegetables.
9. Boiled beef meatballs + a glass of tomato juice.
10. A serving of cottage cheese casserole (unsweetened, with nuts, eggs and 2-3 tablespoons of semolina).
11. Baked apple with cottage cheese and cinnamon.

No need to delay dinner.Finish 3 hours before bed.

However, you shouldn't fall asleep from hand to mouth either. If before bedtime "suck the spoon", drink a glass of low-fat kefir, "empty" yogurt, yogurt.

Stop the diet

Don't rush to buy sweets and fast food!

First, cook everything as you are used to, but start pouring vegetable oil on salads(sesame, olive). Also pay attention to coconut oil - it can be used to flavor porridge and it is 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've gained weight because of it, you've probably already checked it and won't eat like that anymore.

And don't forget to introduce morefiberin the 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 lost weight (and did not lose weight)

Positive feedback

• The diet works, the weight is gone.
• Don't leave the gym.
• No hunger. She was hungry, she immediately took out some protein from the "containers". If you came running and couldn't cook something for yourself a day in advance, snacks for this diet are sold even at service stations and in small stores near the house (cereal bread, nuts, dried meat sandwiches, steaks fromdried fish or squid rings, salted or canned).
• The experience of losing weight with 100% vegetable protein is described (the basis of such a diet consisted of lentils, soy meat and tripled the amount of dairy products).
• In addition to losing weight, you can gain catchy muscles, develop abs, squat your glutes.
• After losing weight, the volumes of the waist and hips disappeared, but the bust remained unchanged.

Slimming women also call the protein diet"beauty diet", because during this diet, the appearance of cellulite decreases, the face is refreshed, the skin tightens, acneand the black dots disappear. Finally, during this period it is especially sweet and healthy to sleep, and healthy sleep also has a positive effect on appearance.

And "icing on the cake":Positive feedback on the protein diet: about 95% of total weight.

Criticisms and illusions shattered

• If your store does not sell a rabbit and you rarely buy turkey, you will have to create the entire menu with chicken. As a result, at the end of the second week, you will no longer want to look at this meat.
• People with high blood pressure jump off high protein.
• Some people crave sweets all the time.
• If you go with the diet and squeeze it, protein poisoning will begin. This condition can be recognized bythe characteristic body odor that has appeared: acetone is released from the skin. The smell is gone - urgently "we roll the fishing rods" and introduce fiber, glucose.
• If you need to lose weight as much as possible, you need to count calories in a diet, weigh portions.