Excess weight is not an indicator of excellent health in a person, but quite the opposite. Additional kilograms indicate that the body has failed and is not working properly. Helps to cope with the problem specially developed by nutritionists diets. The most productive and effective of them is protein.
Protein diet for weight loss
A diet consisting of high protein foods is a protein diet for rapid weight loss. But it's 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 large load goes to 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 purified water, as indicated in the Fluid Intake Chart. It will not be superfluous to use vitamins. The combination of proper and balanced diet, exercise can achieve an amazing effect. It is not necessary to train in the gym, simple exercises that will require half an hour of your time will suffice. Protein diet for 2 weeks can completely transform 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. Proteins are a complex element, the body needs time and strength to digest them. This is the reason for eliminating hunger for several hours.
- A balanced diet helps not to gain kilograms, but to quickly lose them.
Cons of a protein diet
There are disadvantages of a protein diet:
- after the end of the diet, it is easy to break into carbohydrate foods (flour products, pasta);
- the condition of the nails and hair may worsen;
- increased load 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:
- Poultry dishes, rabbit, veal, beef, lamb. You can cook meat according to various recipes: steam, boil, stew, fry without oil.
- A variety 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. Cooking soups with them, frying, stewing, give preference to greens and cabbage: white, cauliflower, Brussels sprouts.
Protein diet - it is better to make 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, fruit in moderation. Tomatoes play a special role - they contain lycopene, which is necessary for our body. Salads should be seasoned with lemon juice, linseed or olive oil. During a strict diet, you can use different spices. Salt must be limited.
- Potato;
- bakery products;
- porridge, pasta;
- any sweet drink;
- alcoholic beverages.
Protein menu of the day
After you have successfully lost weight, you need to keep fit with the help of effective fasting days. They are held once a week at home, only protein foods are eaten on this day. Remember to drink about two liters of sugar-free liquid. It is allowed to eat vegetables, raw, boiled or stewed. Meals are eaten every 4-5 hours. There are several types of fasting days:
- Day of unloading on meat. For a day you can eat only lean meat in boiled or stewed form. It must be divided into equal parts and consumed 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 1% fat kefir.
- 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 pieces. But you shouldn't forget about using water in large quantities.
- Fish unloading day 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 day 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 five-day protein diet. It is used when there is a need to lose weight quickly. The main foods of this high-protein diet are:
- meat, preferably chicken fillet;
- dairy products and milk;
- herbal teas, 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 should be taken every 6 hours for 200 grams. Fractional meals and small portions will not allow you to feel hungry. Make sure you drink plenty of still water and exercise. The extra pounds will 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 foods.
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 of 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 stewed zucchini, 1 grapefruit. Dinner - 2 eggs, 170 g of lean beef, 125 g of fresh vegetable salad.
- Breakfast - 270 ml of unsweetened tea, 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 curdled milk, pork with vegetables 250 g, banana. Dinner - 1 tbsp. kefir, 1 egg, 25 g of 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 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 greens.
- The second week repeats the menu of 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 provided in the article is for informational purposes only. Item materials 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 food is more than 30, and carbohydrates, conversely, 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 using proteins as the main food and reducing the amount of carbohydrates as much as possible, the body must draw energy from fat deposits, since proteins only serve as building material and do not consume enough power .
In the first stage, excess fluid leaves the body, therefore the protein diet is also called "drying". So, being in a state of stress, the body begins to burn muscle tissue and tries to accumulate even more fat in order to avoid starvation days.
It is at this stage that a large amount of protein does not allow the muscles to leave, making up for the losses. If it is impossible to save excess reserves, the body begins to burn fat deposits.
Proteins are digested for a long time, so there is no feeling of hunger. This reduces the likelihood of "breakdowns", since there will be no constant feeling of hunger.
Day 1
Breakfast:150 g of low-fat cottage cheese, unsweetened tea or coffee.
Snack:an Apple.
Dinner:vegetable broth, 150 g of boiled chicken breast, 1 slice of wholemeal bread.
Afternoon snack:100 g of Greek yogurt.
Dinner:200 g of steamed fish or poultry meat, vegetable salad.
Day 2
Breakfast:protein omelette 150 g, tea or coffee.
Snack:2 unsweetened cheesecakes.
Dinner:150 g of boiled beef, greens.
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 of turkey, 5-7 tbsp. boiled brown rice.
Afternoon snack:unsweetened cottage cheese.
Dinner:150 g of beef, 100 g of cabbage salad.
Day 4
Breakfast:buckwheat porridge with milk, tea.
Snack:1 grapefruit.
Dinner:200 g of chicken fillet, 150 g of green beans.
Afternoon snack:a glass of ryazhenka.
Dinner:200 g of boiled fish, 150 g of fresh or steamed vegetables.
Day 5
Breakfast:150 g of boiled chicken, cabbage or cucumber salad.
Snack:1 orange.
Dinner:200 g of steamed fish, a slice of wholemeal bread.
Afternoon snack:100 g of natural yoghurt.
Dinner:200 g of steamed beef, 150 g of vegetable salad.
Day 6
Breakfast:protein omelette, tea or coffee.
Snack:any citrus.
Dinner:veal or chicken steak, 100 g of greens.
Afternoon snack:a glass of kefir.
Dinner:150 g of baked fish, 100 g of cabbage salad.
Day 7
Breakfast:salmon steak with vegetable salad, tea or coffee.
Snack:1 apple.
Dinner:vegetable soup on lean meat broth, 100 g of boiled beef, a slice of wholemeal bread.
Afternoon snack:curd souffle.
Dinner:100 g of poultry meat, 100 g of vegetable salad.
results
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 excess weight will disappear even more and muscle relief will become 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" muscles is enough.
The greater the initial weight of the 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 in which it is possible to adhere to a protein diet with benefit and without harm to health is 10-14 days. During this time, you can lose weight by 8-15 kilograms.
The minimum duration of the protein diet is one week, the maximum is 21 days.
For people with and even suspected kidney disease, 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 a quick result in weight loss. Cons - sagging skin due to sudden weight loss, kidney problems due to high content of protein degradation products (stone formation and inflammation of the urinary tract); constipation if a person eats little fiber and high cholesterol due to eating fatty meat, she saysDilara Akhmetova, nutrition consultant, nutritionist.
Protein diet recipes
A protein diet involves weight loss by increasing your protein intake, reducing carbohydrates, and reducing your total calorie servings. It is believed that a complete rejection of 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 of show business, cinema and politics, quickly and effectively losing weight on protein diets, people all over the world are interested in what dishes can make up a daily diet with a protein diet.
Throughout 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.
Main dishes
Chicken fillet on kefir
Cut 100 g. chicken fillet and mix with salt, pepper, herbs. Mix 50ml. kefir, 50 ml. water and fill the fillet. Refrigerate for at least 3 hours. Then put in a hot skillet and 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 (as many as you need XD), mix and for a couple of minutes (depending on the number of eggs. More - longer) in the microwave)
It's good 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. Veggies, meat, whatever you want.
Baked fish
Any fish to taste (I take hake, cod, 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 pan) and add a little water - then there is no need to wash the baking sheet and the fish does not stick and burn. It can be done in a baking sleeve.
Chicken fillet in lemon juice
Beat the chicken fillet, pour over the lemon juice, sprinkle with natural spices (I take dried herbs), salt (I don't eat salt, so I don't salt). Leave to marinate for a couple of hours. Fry without oil.
Fish in Polish
Boil the fish (I take pollock / hake / cod for this dish). Disassemble from the bones into pieces about 2-3 cm, put in a saucepan, pour in fish broth (so that it covers the fish), salt (I don't salt) / pepper, rub 1 whole hard-boiled egg + 2 proteins on top . Cook 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 bit of salt
- for fat-free egrut sauce
- some 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, lightly salt and form small cutlets. Because we fry in a dry frying pan over low heat under the lid. Everything is simple.
Roast pork in soy sauce
- 1 kg of pork
- 1 cup of 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. Periodically, the meat should be watered with the juice that stands out.
Cut the finished roast into pieces, put it on a dish and pour soy sauce. Separately serve greens, pickles, pickled pumpkin, 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 leave to stew for half an hour. You will obtain a broth to which you will have to add half a glass of brown rice and leave everything on the heat until the rice is steamed and the broth has evaporated.
Protein soups
At first glance, it may seem nearly impossible to make soup as part of a protein diet. In fact, traditionally soup (except vegetarian ones) 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 welcome with any diet. How to cook soup for a protein diet, excluding most of the usual vegetables and cereals? In fact, it's quite simple!
Soup puree with spinach
Ingredients: skinless turkey breast or thigh, 1 package of spinach (you can also use frozen), 2 garlic cloves, 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. Finely chop the spinach and cook it in the prepared broth for about 5 minutes. Disassemble the turkey meat, separate it from the bones and veins, chop it finely and return it to the broth. Cook the spinach and turkey together for a couple more minutes. Allow the resulting "slurry" to cool slightly, and then turn it into a puree with a blender, gradually adding milk, spices and finely chopped herbs to the soup. It is best served immediately, as the soup may lose its puree-like texture when reheated.
Fish soup "Salmon in milk"
Ingredients: 450 g of salmon fillet, 3-4 medium-sized tomatoes, 1 onion, 1 carrot, half a liter of skimmed milk, any vegetables to taste, salt, pepper.
Preparation: Pour boiling water over the tomatoes, peel and finely chop them. Also peel the onion and chop it finely. Grate the carrots. Fry the carrots and onions in a non-stick pan, add the tomatoes a little later. Transfer to 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 cubes, add to the broth. After a couple of minutes add the milk. After 5 minutes, add spices and herbs and turn off. Let it brew for 15-20 minutes.
Soup with meatballs
Prepare the broth on the chicken bone, twist the chicken breast meat in a meat grinder, make patties out of them and add them to the boiling broth. Then add green beans, a little bell pepper and greens to the water.