Excess weight is not an indicator of excellent health in a person, but on the contrary. Additional kilograms indicate that the body has failed and is not working properly. Help to cope with the problem, diets specially developed by nutritionists. 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 it is also a strict control and limitation of the intake of carbohydrates and fat. During this effective diet, the body actively removes fluid and calcium. With such a diet, a heavy load goes to 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. The combination of a proper and balanced diet, exercise can have an enormous effect. It is not necessary to work out in the gym, simple exercises will suffice, which will take half an hour of your time. Protein diet for 2 weeks can completely transform your figure.
Benefits of a high protein diet
This diet has many benefits. The main benefits of a protein diet:
- Satisfies 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 several hours.
- A balanced diet does not help to gain kilos, but to lose them quickly.
Disadvantages of a protein diet
There are disadvantages to a protein diet:
- after the end of the diet, it is easy to break into carbohydrate foods (flour products, pasta);
- the condition of nails and hair may worsen;
- increased strain 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 prepare meat according to different recipes: steam, boil, stew, fry without oil.
- A variety of lean fish. Choose variants at your own discretion, it's a matter of taste.
- Chicken or quail eggs rich in protein.
- 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 make a menu for 14 days in advance - it should not be sparse. The diet can be diluted by using 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, linseed or olive oil. During a strict diet, you can use different spices. Salt must be limited.
- potato;
- baked goods;
- porridge, pasta;
- any sweet drink;
- alcoholic beverages.
Protein Day Menu
After a successful weight loss, you need to stay in shape with the help of effective fasting days. They are held once a week at home, on this day only protein foods are consumed. Remember to drink approximately two liters of liquid without sugar. It is allowed to eat vegetables, raw, cooked or stewed. Meals are taken every 4-5 hours. There are several types of fasting days:
- Reading day on meat. For one day, you can only eat 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, 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 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 should not forget the use of water in large quantities.
- Discharge day on fish is very similar to meat. You can take for this hake, salmon, pelengas, pink salmon, silver carp. The menu for a protein day consists of 600 grams of your chosen delicious fish. 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 diet
There are a number of different 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 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 practically no different from the previous one. The difference is only in the use of fermented milk products, they must be taken every 6 hours for 200 grams. Fractionated meals and small portions will not allow you to feel hungry. Make sure to drink plenty of non-carbonated water and exercise. Excess kilos disappear very quickly. The 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 beetroot. Dinner - 200 grams of kefir, 0. 2 kg of rabbit meat.
- Breakfast - 4 quail eggs, 270 ml unsweetened tea. Lunch - 180 g steamed chicken, 100 g stewed zucchini, 1 grapefruit. Dinner - 2 eggs, 170 g lean beef, 125 g fresh vegetable salad.
- Breakfast - 270 ml tea without sugar, 20 g cheese, 10 g 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 coagulated milk, pork with vegetables 250 g, banana. Dinner - 1 tbsp. kefir, 1 egg, 25 g cheese.
- Breakfast - 250 ml tea, 2 eggs, 15 g dark chocolate. Lunch - 170 g boiled rabbit meat, 150 g vegetable salad, 1 tbsp. a spoonful of creme fraiche. Dinner - 100 g of raw carrots seasoned with vegetable oil, a couple of hard-boiled eggs.
- Breakfast - 270 ml tea, 4 quail eggs, 15 g dark chocolate. Lunch - 170 g beef, 120 g buckwheat, 2 apples or 1 banana. Dinner - 2 eggs, 100 g fish, 1 tbsp. kefir, 150 g vegetables.
- The second week repeats the menu from the first, but the order is reversed, i. e. Day 8 equals day 7, day 9 equals day 6, and so on.
Video: protein diet menu
Attention!The information in the article is for informational purposes only. The materials in the article do not require self-treatment. Only a qualified doctor can make a diagnosis 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 the 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 avoids exhaustion. The principle of operation is as follows: when you use protein as the main food and reduce the amount of carbohydrates as much as possible, the body must draw energy from fat stores, since protein only serves as a building material and is not energy-demanding enough.
In the first phase, excess fluid leaves the body, so the protein diet is also called "drying". Then, in a stressful state, the body begins to burn muscle tissue and try to accumulate even more fat - to avoid hungry days.
It is at this stage that a large amount of proteins does not allow the muscles to leave, compensating for the losses. If it is impossible to store the surplus in reserves, the body starts to burn fat stores.
Proteins are digested for a long time, so there is no feeling of hunger. This reduces the likelihood of "crashes", as there will not be a constant feeling of hunger.
Day 1
Breakfast:150 g 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 yogurt.
Dinner:200 g of steamed fish or poultry meat, vegetable salad.
Day 2
Breakfast:the protein omelette 150 g, tea or coffee.
Snack:2 unsweetened cheesecakes.
Dinner:150 g boiled beef, vegetables.
Afternoon snack:a glass of kefir or yogurt without additives.
Dinner:200 g baked fish, 100 g 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 curd.
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 ryazhenka.
Dinner:200 g boiled fish, 150 g fresh or steamed vegetables.
Day 5
Breakfast:150 g boiled chicken, cabbage or cucumber salad.
Snack:1 orange.
Dinner:200 g 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:the protein omelette, tea or coffee.
Snack:any citrus.
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 of boiled beef, a slice of wholemeal bread.
Afternoon snack:curd soufflé.
Dinner:100 g poultry meat, 100 g 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 go away..The most noticeable result will be in 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 get rid of body fat, you haven't lost muscle mass. The benefit of protein products for recovery and "building" of muscles is enough.
The greater the initial weight of the person losing weight, the greater the "loss" will be 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 diverse and will not cause disgust for a particular product, as happens in mono-diets.
It is believed that the optimal period during which you can adhere to 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 the protein diet is one week, the maximum is 21 days.
For people with kidney disease and even suspicion of it, a protein diet is categorically contraindicated.
Reviews by nutritionists
- Protein diets are based on a very high protein intake. The benefits of the diet are a feeling of fullness and a quick result in weight loss. Disadvantages - loose 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 due to eating fatty meat, saysDilara Akhmetova, consultant nutritionist, 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 completely rejecting carbohydrates allows you to lose weight more effectively, 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 from show business, cinema and politics, who quickly and effectively lose weight on protein diets, people around the world are interested in what dishes can make up 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 courses
Chicken fillet in kefir
Cut 100 g of chicken fillet and mix with salt, pepper and herbs. Mix 50 ml. kefir, 50 ml. water and stuff the fillet. Put in the fridge for at least 3 hours. Then put in a hot pan and let it simmer for 5 minutes on each side.
Dry 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 (depending on the number of eggs. The more - the longer) inthe microwave)
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. Greens, 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 roasting dish) and add a little water - and then the baking sheet does not have to be washed, and the fish does not stick and does not burn. Can be made in a baking tray.
Chicken fillet in lemon juice
Beat the chicken fillet, pour over lemon juice, sprinkle with natural spices (I use dried herbs), salt (I don't eat salt, so I don't salt). Let it marinate for a few hours. Fry without oil.
Fish in Polish
Cook the fish (I use pollock / hake / cod for this dish). Separate the bones into pieces of approx. 2-3 cm Put in a pan, pour broth from the fish (so it covers the fish), salt (I don't salt)/pepper, rub 1 fully boiled egg + 2 pcs. proteins on top. Let it simmer over low heat, covered, for 5-7 minutes.
Fish cutlets with basil sauce
- Fish fillet (I had pangasius and haddock)
- 1 egg
- a quarter of an onion
- a little salt
- for sauce egrut fat-free
- a little mustard
- dry 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, salt a little and form small cutlets. Because we fry in a dry frying pan at low heat under the lid. Everything is simple.
Roast pork in soy sauce
- 1 kg of pork
- 1 cup soy sauce
- salt
- pepper
- bay leaf to taste
- juice of 1/2 lemon
Grate a piece of pork with lemon juice, sprinkle with pepper, chopped bay leaf and salt. Put in the oven. At regular intervals, the meat must be watered with the juice that stands out.
Cut the finished roast into pieces, place on a plate and pour soy sauce. Serve separately 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, add spices to taste and let it cook for half an hour. You will get a broth to which you must 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 (except vegetarian) is a combination of a protein base (broth from meat, poultry, fish, shellfish, etc. ) with a carbohydrate dressing (various vegetables, grains, pasta or noodles, etc. ). Meanwhile, liquid food contributes to weight loss, and with any diet, liquid meals are very welcome. How to prepare 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 thigh, 1 package spinach (frozen can be used), 2 cloves garlic, 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 and return to the broth. Cook the spinach and turkey together for a few more minutes. Allow the resulting "porridge" 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 better to serve immediately, as the soup may lose its puree consistency when reheated.
Fish soup "Salmon with milk"
Ingredients: 450 g salmon fillet, 3-4 medium-sized tomatoes, 1 onion, 1 carrot, half a liter of skimmed milk, possibly greens, salt, pepper.
Preparation: Pour boiling water over the tomatoes, peel them and chop them finely. Peel the onion and also chop finely. Grate carrots. Fry carrots and onions in a non-stick pan, add tomatoes to them a little later. Transfer to a pan, pour 1 liter of water, bring to a boil. Then cook the vegetables on low heat for about 6-8 minutes. Cut the salmon into small cubes, add the broth. Add milk after a few minutes. After 5 minutes, add spices and herbs and switch off. Let it soak for 15-20 minutes.
Soup with meatballs
Prepare broth on the chicken leg, turn the chicken breast meat in a meat grinder, make meatballs from it and put them in the boiling broth. Then add green beans, some peppers and greens to the water.