Excess weight is not an indicator of excellent health in a person, rather the opposite. Extra pounds indicate that the body has failed, and it is not functioning properly. The problem specially developed by nutritionists dietHelp to cope with. 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 the intake of carbohydrates and fats. During this effective diet, the body actively excretes fluid and calciumWith such a diet, there is a huge load 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 plenty of pure water, as mentioned in the fluid intake chart. Using vitamins will not be superfluous. A proper and balanced diet, combined with exercise, can achieve tremendous effects. It is not necessary to exercise in the gym, simple exercises will be enough, which will take half an hour of your time. Protein diet for 2 weeks can completely change your figure.
benefits of high protein diet
This diet has many advantages. 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 satisfaction of hunger for several hours.
- A balanced diet helps not to gain kilograms, but to lose them quickly.
Cons of a Protein Diet
The disadvantages of a protein diet are:
- After the end of the diet, it is easier to break down into carbohydrate foods (flour products, pasta);
- The condition of nails and hair may worsen;
- increased load on the kidneys;
- 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 from poultry, rabbit, veal, beef, lamb. You can cook meat according to various recipes: steam, boil, stew, fry without oil.
- Various types of lean fish. Choose varieties at your discretion, it's a matter of taste.
- Protein-rich chicken or quail eggs.
- Vegetables (everything except potatoes). They can be taken fresh or in frozen mixes. Cook soups with them, fry, stew, give preference to greens and cabbage - white, cauliflower, Brussels sprouts.
Protein diet - it is better to draw up a menu 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 aPlay a special role: they contain lycopene, which is essential for our body. Salads should be seasoned with lemon juice, linseed or olive oil. During a strict diet, you can use different spicesSalt should be limited.
- potato;
- Bakery products;
- porridge, pasta;
- any sweet drink;
- alcoholic beverages.
protein day menu
After successful weight loss, you need to stay in shape with the help of effective fasting days. They are held at home once a week, consuming only protein foods on this day. About two without sugarRemember to drink liters of liquid. It is allowed to eat raw, boiled or steamed vegetables. Meals are taken every 4-5 hours. There are several types of fasting days:
- Fasting day on meat. For a day you can eat only lean meat in boiled or stewed form. It should be divided into equal portions and eaten throughout the day. You can satisfy your hunger with low-calorie vegetables (tomatoes, cabbage, cucumbers). Can satisfy. In the evening, if desired, it is allowed to drink 250 grams of kefir 1% fat.
- According to reviews, one of the most popular and effective is a day on kefir. 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 need to drink a large amount of waterDon't forget about usage.
- The fasting day on fish is the same as on meat. You can take hake, salmon, pelengas, pink salmon, silver carp for it. The menu of the protein day consists of 600 grams of the delicious fish of your choice. Lemonade or gingerDrinking warm water will help fight 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 diets varies from 5 to 14 days. A quick 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 high protein diet are:
- meat, preferably chicken fillet;
- dairy products and milk;
- herbal teas, non-carbonated mineral water (do not drink coffee).
The ten-day diet 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 let you feel hungry. Enough non-Be sure to drink carbonated water and exercise. Extra pounds will disappear very quickly. Diet for 2 weeks is significantly different from the previous one. A sample menu of a protein diet for weight loss also includes 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 - drink 270 ml of coffee. Lunch - 1 tbsp. Fermented baked milk, 2 eggs, 130g of boiled cabbage. Dinner - 250g of boiled fish with broth.
- Breakfast - 230 ml of fruit juice without sugar, scrambled eggs from 2 eggs without oil. Lunch - 170 g of fish, 120 g of beetroot. Dinner - 200 g of kefir, 0. 2 kg of rabbit meat.
- Breakfast - 4 quail eggs, 270 ml unsweetened tea. Lunch - 180 g boiled chicken, 100 g zucchini, 1 grapefruit. Dinner - 2 eggs, 170 g lean beef, 125 g fresh vegetable salad.
- Breakfast - 270 ml tea without sugar, 20 g cottage cheese, 10 g butter. Lunch - 2 boiled carrots, salmon steak 150 g, fresh fruit 150 g. Dinner - 1 tbsp. ryazhenka, 25 grams of cottage 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 cottage 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 spoon of sour cream. Dinner - 100 g of raw carrot vegetableWith 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 tbspkefir, 150 g vegetables.
- The second week repeats the first menu, but the order is reversed, ie. Day 8 equals Day 7, Day 9 equals Day 6, and so on.
Video: protein diet menu
Care! 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 doctor can diagnose 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. become less
benefits of 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 proteins are used as the main food and the amount of carbohydrates as much as possibleis reduced, the body has to draw energy from fat deposits, since protein only serves as a building material and is not energy intensive enough.
In the first phase, 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 in order to survive the hungry days andalso tries to store more fat.
It is at this stage that a large amount of protein does not allow the muscles to compensate for the loss. If it is impossible to save excess reserves, the body begins to store fat.
Proteins are digested for a long time, so there is no feeling of hunger. This reduces the likelihood of "cramping", since there will be no constant feeling of hunger.
first day
breakfast:150 grams of low-fat cottage cheese, tea without sugar or coffee.
breakfast:one Apple.
dinner:vegetable broth, 150 g boiled chicken breast, 1 slice of whole grain bread.
afternoon snack:100 g Greek yogurt.
dinner:200 grams of steamed fish or poultry meat, vegetable salad.
second day
breakfast:Protein omelet 150 g, tea or coffee.
breakfast:2 unbaked cheesecakes.
dinner:150 g boiled meat, vegetables.
afternoon snack:A glass of kefir or yogurt without additives.
dinner:200 grams of cooked fish, 100 grams of fresh vegetables.
day 3
breakfast:2 boiled eggs, coffee or tea.
breakfast:1 apple.
dinner:200 g turkey, 5-7 tbsp. Steamed brown rice.
afternoon snack:Uncooked Curd Paneer.
dinner:150g beef, 100g coleslaw.
day 4
breakfast:Buckwheat porridge with milk, tea.
breakfast:1 grapefruit.
dinner:200 g chicken fillet, 150 g green beans.
afternoon snack:A glass of ryazhenka.
dinner:200 grams of boiled fish, 150 grams of fresh or boiled vegetables.
day 5
breakfast:150 grams of boiled chicken, cabbage or cucumber salad.
breakfast:1 orange
dinner:200 grams of steamed fish, a slice of whole grain bread.
afternoon snack:100 grams of natural yogurt.
dinner:200 g boiled beef, 150 g vegetable salad.
day 6
breakfast:Protein omelet, tea or coffee.
breakfast:Any citrus.
dinner:veal or chicken steak, 100 g of vegetables.
afternoon snack:a glass of kefir.
dinner:150g cooked fish, 100g coleslaw.
day 7
breakfast:Salmon steak with vegetable salad, tea or coffee.
breakfast:1 apple.
dinner:Vegetable soup on low-fat meat broth, 100 g of boiled beef, a slice of whole grain bread.
afternoon snack:Curd souffle.
dinner:100 g poultry meat, 100 g vegetable salad.
Result
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 excess weight will decrease even more and muscle relief will become noticeable. After all, a protein diet is designed to get rid of body fat, not muscle mass. Lost. The benefits of protein products for muscle recovery and "building" are substantial.
The greater the initial weight of a person losing weight, the greater 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 weeksAt the same time, the diet is quite diverse and will not cause hatred for any particular product, as is the case with mono-diets.
It is believed that the optimal period when you can follow a protein diet with benefit and without harm to health is 10-14 days. During this time you can lose 8-15 kg.
The minimum duration of a protein diet is one week, the maximum is 21 days.
For people with kidney disease, and even suspected of such, a protein diet is categorically contraindicated.
Nutritionist Review
- Protein diets are based on very high protein intake. The advantages of the diet are a feeling of satiety and a rapid result in weight loss. Cons - sudden weight loss, high content of protein breakdown products (stone formation and inflammation of the urinary tract)Cause kidney problems; Constipation if a person eats little fiber and high cholesterol due to eating fatty meats, sayDilyara Akhmetova, consultant nutritionist, nutrition coach.
protein diet recipes
A protein diet involves losing weight 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 thisThe 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 a protein diet, people all over the worldInterested in what dishes can make up the 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.
the main dish
Chicken fillet in kefir
Cut 100 gr. Chicken fillet and mix with salt, pepper, herbs. Mix 50 ml. Kefir, 50 ml. Fill with water and fillet. Put in the fridge for at least 3 hours. Then pour into a hot panAnd cook on both sides for 5 minutes.
dry fried eggs
We take a box for heating food in the microwave, break a dozen or two eggs into it (as much as needed xD), stir and for a couple of minutes (depending on the number of eggs. The more - the longer). Microwave)
It's good that the size for cooking is less than 10 eggs. It is more convenient to eat - do not choke). And tastier) Yes, you can put anything. Greens, meat, whatever you want.
oven baked fish
Any fish to your taste (I take hake, pollock, cod, tilapia, pangasius, trout) pour lemon juice, sprinkle with dried herbs, bake in the oven until tender.
I put the foil on a baking sheet (or in a baking dish) and pour some 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 chicken fillet, sprinkle with lemon juice, sprinkle with natural spices (I take dried herbs), salt (I don't salt, so I don't salt). Leave to marinate for a couple of hoursDeep fry without oil.
fish in Polish
Boil the fish (I take pollock / hake / cod for this dish). Separate 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, 1 whole boiled egg + 2 rub protein on top. Cook covered for 5-7 minutes on low heat.
Fish Cutlets with Basil Sauce
- fish fillets (I had pangasius and haddock)
- 1 egg
- quarter onion
- a little salt
- fat free for sauce
- a little mustard
- dried 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, a little salt and make small cutlets. As we cook on low heat under the lidFry in a dry frying pan. 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
Sprinkle a piece of pork with lemon juice, pepper, chopped bay leaf and salt. Put in the oven. From time to time, the meat should be watered with the juice that stands out.
Cut the prepared corn 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, spices to taste and leave to simmer for half an hour. You will get a broth in which youNeed to add half a cup of brown rice and leave everything on the fire until the rice is steamed and the broth evaporates.
protein soup
At first glance, it may seem that making soup a part of a protein diet is almost impossible. In fact, traditionally soups (except vegetarian ones) have a protein base with a carbohydrate dressing (various vegetables, cereals, pasta or noodles, etc. ). (broths from meat, poultry, fish, seafood, etc. ). Meanwhile, liquid food contributes to weight loss, and as with any diet, liquid food is welcome. Most common vegetables and grainsExcept, how to cook soup for a protein diet? Actually, it's quite simple!
Soup Puree with Spinach
Ingredients: skinless turkey breast or drumstick, 1 pack of spinach (can be used frozen), 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. Separate the turkey meat, separate from bones and veins, chop finely andReturn to the broth. Cook the spinach and turkey together for a few more minutes. Let the resulting "stock" cool slightly, then turn it into a puree with a blender, gradually adding the milk, spices and finely chopped herbs to the soup. Add the herbs. It is best to serve immediately, as the soup may lose its puree consistency on reheating.
Fish soup "Salmon with milk"
Ingredients: 450 grams of salmon fillet, 3-4 medium-sized tomatoes, 1 onion, 1 carrot, half a liter of skimmed milk, salt, pepper if desired.
Preparation: Pour boiling water over the tomatoes, peel them and finely chop them. Peel and finely chop the onions. Grate the carrots. Fry the carrots and onions in a non-stick pan, after a while add the tomatoes. A sauceTransfer to a pan, add 1 liter of water, bring to a boil. After that, cook the vegetables on low heat for about 6-8 minutes. Cut the salmon into small cubes, add to the broth. After a couple of minutes add the milk. 5 minutesAfter adding spices and herbs, turn it off. Let it cook 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 and add them to the boiling broth. Then add green beans, a little bell pepper and green vegetables to the water.