Obesity is not an indicator of excellent health in a person, quite the opposite. Extra kilograms indicate that the body has failed and is not functioning properly. The diets specially developed by nutritionists are helpful in overcoming the problem. The most productive and effective of them is protein.
Protein diet for weight loss
A diet consisting of foods high in protein is a protein diet for losing weight fast. But it is also a strict control and restriction of carbohydrate and fat intake. During this effective diet, the body actively removes fluid and calcium. With such a diet, a huge load goes on the kidneys, and as a result, a person can experience dry skin, dull hair, and brittle nails.
To avoid dehydration and feel good, drink plenty of purified water as indicated in the fluid intake chart. It will not be superfluous to use vitamins. The combination of a proper and balanced diet and exercise can have a tremendous impact. It is not necessary to work out in the gym, simple exercises that will take half an hour of your time will suffice. 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 that the body takes time and effort to digest. This is the reason for eliminating hunger for several hours.
- A balanced diet will help not to gain kilograms, but to quickly break them down.
Disadvantages of a protein diet
There are disadvantages of a protein diet:
- after the end of the diet, it is easy to break into carbohydrate-containing 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:
- Poultry, rabbit, veal, beef, lamb dishes. You can cook meat according to different recipes: steam, boil, stew, fry without oil.
- A variety of lean fish. Choose the varieties at your own discretion, it's a matter of taste.
- High-protein chicken or quail eggs.
- Vegetables (everything except potatoes). They can be taken fresh or in frozen mixes. Cook soups with it, fry, stew, give preference to vegetables and cabbage - white, cauliflower, Brussels sprouts.
Protein diet - it is better to prepare a menu for 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 play a special role: they contain lycopene, which is necessary for our body. Salads should be flavored with lemon juice, flaxseed or olive oil. During a strict diet, you can use different spices. Salt must be limited.
- Potato;
- bakery products;
- porridge, pasta;
- all sweet drinks;
- alcoholic drinks.
Protein daily menu
After successful weight loss, it is important to stay in shape with the help of effective fasting days. They take place once a week at home, on this day only protein foods are consumed. Remember to drink about two liters of liquid without sugar. It is permissible to eat vegetables raw, boiled or stewed. Meals are taken every 4-5 hours. There are different types of fasting days:
- Unloading day on meat. For a day you can eat only lean meat in boiled or stewed 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, 250 grams of kefir with 1% fat can be drunk.
- According to reviews, a day with kefir is the most popular and effective. For a day you need to drink a liter and a half of kefir. The diet can be varied with apples in the amount of 3-5 pieces. But you should not forget about the use of water in large quantities.
- The unloading day for fish is very similar to that for meat. You can take hake, salmon, pelengas, pink salmon, silver carp for this. The menu for a protein day consists of 600 grams of your chosen delicious fish. Drinking lemon water or water with ginger 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 a diet varies from 5 to 14 days. An accelerated and fast 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 tea, still mineral water (do not drink coffee).
Nutrition for ten days 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. Partial meals and small portions will not leave you hungry. Be sure to drink plenty of still water and get some exercise. Extra pounds will disappear very quickly. Diet for 2 weeks is significantly different from the previous ones. 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 - 270 ml 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 unsweetened tea. Lunch - 180 g stewed chicken, 100 g braised zucchini, 1 grapefruit. Dinner - 2 eggs, 170g lean beef, 125g 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 sour 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 beef, 120 g buckwheat, 2 apples or 1 banana. Dinner - 2 eggs, 100 g of fish, 1 tbsp. Kefir, 150 g of vegetables.
- The second week repeats the menu of the first, but the order is reversed, i. e. H. Day 8 equals day 7, day 9 equals day 6, and so on.
Video: Protein Diet Menu
Attention!The information provided in the article is for informational purposes only. The materials of the item do not require self-treatment. Only a qualified doctor can make a diagnosis and make 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 result is quite stable. In the menu for the week you can see how to correctly combine products so that the percentage of protein 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, thereby avoiding fatigue. The principle of operation is as follows: When using protein as the main food and the smallest possible amount of carbohydrates, 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 known as "dehydration". In a stressful state, the body then begins to burn muscle tissue and try to accumulate even more fat - to avoid hungry days.
At this stage, a large amount of protein does not allow the muscles to go to make up for the losses. When it is not possible to store the excess reserves, the body starts burning fat deposits.
Proteins are digested for a long time, so there is no feeling of hunger. This reduces the likelihood of "breakdowns", since there is no constant feeling of hunger.
day 1
Breakfast:150 g of low-fat cottage cheese, tea without sugar or coffee.
Snack:An apple.
Dinner:vegetable broth, 150 g cooked chicken breast, 1 slice of wholemeal bread.
Afternoon snack:100 g Greek yoghurt.
Dinner:200 g steamed fish or poultry meat, vegetable salad.
day 2
Breakfast:Protein omelette 150 g, tea or coffee.
Snack:2 unsweetened cheesecakes.
Dinner:150 g boiled fillet, 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.
Snack:1 apple.
Dinner:200 g turkey, 5-7 tbsp. cooked brown rice.
Afternoon snack:unsweetened cottage cheese.
Dinner:150 g beef, 100 g coleslaw.
day 4
Breakfast:Buckwheat porridge with milk, tea.
Snack:1 grapefruit.
Dinner:200 g chicken fillet, 150 g green beans.
Afternoon snack:a glass of ryashenka.
Dinner:200 g of boiled fish, 150 g of fresh or steamed vegetables.
day 5
Breakfast:150 g boiled chicken, cabbage or cucumber salad.
Snack:1 orange.
Dinner:200 g of steamed fish, a slice of wholemeal bread.
Afternoon snack:100 g natural yoghurt.
Dinner:200 g steamed beef, 150 g vegetable salad.
day 6
Breakfast:Protein omelette, tea or coffee.
Snack:any citrus fruit.
Dinner:Veal or chicken steak, 100 g vegetables.
Afternoon snack: a glass of kefir.
Dinner:150 g baked fish, 100 g coleslaw.
day 7
Breakfast:Salmon steak with vegetable salad, tea or coffee.
Snack:1 apple.
Dinner:Vegetable soup on low-fat meat broth, 100 g boiled fillet, a slice of wholemeal bread.
Afternoon snack:Quark soufflé.
Dinner:100 g poultry meat, 100 g vegetable salad.
Results
The effects of losing weight on a protein diet are usually noticeable after a week, when the first 4-5 extra pounds are gone..The most noticeable result will come after three weeks, when the extra weight will disappear even more and the muscle relief will be noticeable. After all, a protein diet is designed to shed body fat, you don't lose muscle mass. The benefit of protein products for recovery and "building" muscle is enough.
The greater the initial weight of the person losing weight, the greater the "loss" during the diet. For example, with a weight of 100 kg and obesity, you can lose 5-10 kg in two weeks. At the same time, the diet is very diverse and does not cause disgusta specific product, as is the case with mono diets.
It is believed that the optimal period during which 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 kilograms.
The minimum duration of the protein diet is one week, the maximum is 21 days.
For people with kidney disease and even suspected such, a protein diet is categorically contraindicated.
Reviews of nutritionists
- Protein diets are based on a very high protein intake. The benefits of the diet are a feeling of satiety and rapid weight loss. Disadvantages - sagging skin from sudden weight loss, kidney problems due to the high level of protein breakdown products (stone formation and inflammation of the urinary tract); Constipation, when a person eats low fiber and high cholesterol due to eating fatty meats, saysDilara Akhmetova, nutritionist, nutrition coach.
Protein Diet Recipes
A protein diet involves weight loss by increasing protein intake, reducing carbohydrates, and reducing total calorie servings. It is believed that complete rejection of carbohydrates will allow you to lose weight more effectively, but this method is not very safe for health.
Protein recipes, including soup recipes, are particularly popular these days. Inspired by the example of many stars from show business, cinema and politics, who lose weight quickly and effectively with protein diets, the question of which dishes can make up a daily diet with a protein diet is of interest worldwide.
For the duration of the diet it is necessary to reduce the consumption of carbohydrates and fats, so that your menu does not become boring, we offer several recipes for protein dishes.
main course
Chicken fillet in kefir
cut 100 gr. Chicken fillet and mix with salt, pepper, herbs. Mix 50ml. Kefir, 50 ml. Water and fill the fillet. Place in the fridge for at least 3 hours. Then place in a hot pan and simmer for 5 minutes on each side.
Dry scrambled eggs
We take a box for heating food in the microwave, break into it a dozen or two eggs (as many as you need XD), stir and put in it for a couple of minutes (depending on the number of eggs. The more - the longer) TheMicrowave)
It's cool that the size is less than 10 eggs to cook. It is more convenient 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 hake, pollock, cod, tilapia, pangasius, trout) pour over lemon juice, sprinkle with dried herbs, bake in the oven until tender.
I put foil on a baking sheet (or in a casserole dish) and add a little water - and then the baking sheet does not need to be washed, and the fish does not stick and does not burn. Can be made in a baking sleeve.
Chicken fillet in lemon juice
Beat the chicken fillet, pour lemon juice over it, sprinkle with natural spices (I take dried herbs), salt (I don't eat salt, so I don't salt). Leave to marinate for a few hours. Fry without oil.
fish in Polish
Boil the fish (I use pollock/hake/cod for this dish). Disassemble 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 rubproteins on top. Cover and simmer over low heat for 5-7 minutes.
Fish chops with basil sauce
- Fish fillet (I had pangasius and haddock)
- 1 egg
- a quarter of an onion
- a little bit of salt
- for Fat-free Egrut sauce
- some mustard
- dry basil
For the sauce, mix all the ingredients together and set the sauce aside. We grind the fish fillet with onions in a blender or meat grinder, lightly salt and form small cutlets. For we fry in a dry pan over low heat under the lid. Everything is easy.
Roast pork in soy sauce
- 1 kg of pork
- 1 cup soy sauce
- Salt
- pepper
- bay leaf to taste
- juice of 1/2 lemon
Rub a piece of pork with lemon juice, sprinkle with pepper, chopped bay leaf and salt. Put it in the oven. Periodically, the meat should be watered with the juice that stands out.
Cut the finished roast into pieces, place on a bowl and pour over soy sauce. Serve vegetables, cucumbers, pickled pumpkin, zucchini, tomatoes and sauerkraut separately.
Beef with brown rice
250 grams of meat, cut into identical cubes, should be fried in olive oil, then poured with two glasses of water, salted, seasoned with spices and stewed for half an hour. You 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, making soups as part of a protein diet seems almost impossible. In fact, the traditional soup (with the exception of the vegetarian one) is a combination of a protein base (broth of meat, poultry, fish, seafood, etc. ) with a carbohydrate dressing (various vegetables, cereals, pasta or noodles, etc. ). Meanwhile, liquid food contributes to weight loss, and liquid meals are very welcome in any diet. How to cook a soup for a protein diet without most of the usual vegetables and cereals? Actually it is quite easy!
Soup puree with spinach
Ingredients: Skinless turkey breast or thigh, 1 packet spinach (frozen can be used), 2 cloves garlic, any herbs of your choice, 1/3 cup skim milk, salt, pepper.
Preparation: Boil the turkey, remove the meat from the broth and allow to cool. Finely chop the spinach and cook in the prepared broth for about 5 minutes. Disassemble the turkey meat, separate the bones and veins, chop finely and return to the broth. Cook the spinach and turkey together for a few more minutes. Allow the resulting "porridge" to cool slightly, then process it into a puree with a blender, gradually adding milk, spices and finely chopped herbs to the soup. It is better to serve immediately as the soup may lose its puree-like consistency when reheated.
Fish Soup "Salmon with Milk"
Ingredients: 450 g salmon fillet, 3-4 medium-sized tomatoes, 1 onion, 1 carrot, 1/2 liter skimmed milk, vegetables, salt, pepper.
Preparation: Pour boiling water over tomatoes, peel and finely chop. Peel the onion and also chop finely. grate carrots. Fry the carrots and onions in a coated pan, add the tomatoes a little later. Put in 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 and add to the broth. Add milk after a few minutes. After 5 minutes add spices and herbs and switch off. Leave 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 from them and add them to the boiling broth. Then add green beans, some peppers and vegetables to the water.