A nutritious and delicious protein diet for weight loss is one of the most popular ways to lose weight. It works quickly and efficiently, and in combination with regular physical activity allows you to get rid of three to five pounds of excess fat and tighten muscle in just one week.
Lose excess weight with a protein diet for weight loss
The bottom line is to strictly limit your carb intake for a while, reduce your fat intake, and make protein foods the basis of your daily diet. Content is the high protein content that is the secret to the long absence of hunger in this diet.
Why does a protein diet work? The answer is simple. In the daily diet, carbohydrates predominate, and our body gets energy from them. When carbohydrates from the diet are practically lost, it is protein that becomes the source of energy. Lack of carbohydrates forces the body to destroy subcutaneous fat. Protein actively directs water, due to which weight is also significantly reduced.
Protein foods consume much more energy than light carbohydrate foods. Increasing energy consumption for digestion is again a plus in the piggy protein diet efficiency.
Opponents of the diet argue that high amounts of protein can be detrimental to health. Fans are safe: if you follow all the rules and do not exceed the allowed period to use the protein scheme, nothing bad will happen to the body, but the weight will actually decrease.Protein weight loss diet, the main rules
In order for weight loss in protein to be as effective as possible and not cause harm, you must strictly adhere to the basic rules:
- do not use canned foods, pickles, marinades, semi-finished products;
- completely abandon all carbohydrate products: flour products, confectionery products, pasta, cereals, starchy and very sweet vegetables (potatoes, corn, bananas, grapes, figs), fatty milk and dairy productssour milk (kosikrem sauce)
- exclude alcohol and carbonated sugary drinks;
- in order to reduce the load on the kidneys, which are forced to excrete a high amount of protein breakdown products from the body, you must strictly adhere to the drinking regimen: drink at least one and a half, or preferably twoliters of pure non-carbonated mineral water daily;
four meals a day is much more effective for weight loss than three meals a day. Therefore, it is worth applying the principles of fractional nutrition during a diet; - parts should not exceed 250-300 grams;
- At least two hours before bedtime, food intake should be stopped. In this case, it is better to drink the main amount of water before six in the evening;
- For weight loss, it is very important not to exceed the amount of protein in 180 grams, and also to adhere to an individual calorie corridor. For some, it is enough to reduce the calorie content by one hundred kcal, while others are losing weight perfectly while observing the usual "weight" of the energy of daily food. In any case, the calorie content of the daily diet should not be higher than 1. 5 thousand kilocalories.
You should not eat more than two eggs a day, otherwise you can raise your cholesterol level and provoke a serious illness. The yolk is particularly dangerous, while the amount of egg white can be increased if desired.
Protein foods are more easily digested with green vegetables. This feature should not be overlooked: this way you can significantly facilitate the work of the body during the diet.
Important points
What can you eat? Any food with a predominant protein content: meat (give preference to weak options: beef, beef, rabbit), any fish, eggs, poultry (chicken, turkey, duck), skim milk and kefir, natural yogurt. Along with them, fiber from raw and boiled vegetables must enter the body. Lettuce, any cabbage, radish, tomato, zucchini, cucumbers are ideal for a protein diet.
For cooking meat and vegetables, we recommend cooking and roasting without meat (for example, in a slow cooker or foil). Redness should be avoided: this increases the calorie content and reduces the quality of the protein. It would be good to limit the amount of salt (an extra burden on the kidneys is useless), seasoning spicy food and lemon juice.
No matter how happy the results are (and the weight loss will go away very quickly), under no circumstances should you eat like this for more than a month! You can only repeat the diet after four months so that the body can recover from a protein attack. An unbalanced diet for a long time is very dangerous, so you can not violate the allowed period.
A protein diet is ideal for healthy adults. It is strictly forbidden to use the protein scheme for people with diseases of the kidneys, intestines, liver, blood vessels, as well as for pregnant and lactating women, adolescents and people over 60 years.
Protein diet menus for the week
One week weight loss diet. The suggested menu is approximate. You can change the diet as you like, keeping in mind its calorie content. Regardless of the four meals a day, you can introduce a snack before dinner in the form of lettuce leaves, a glass of kefir, a slice of cheese or drink a little kefir two hours before bedtime.
Monday
- Breakfast: one hundred grams of cottage cheese with a fat content of not more than 2% (do not add sugar), green tea.
- Second breakfast: 30 grams of cheese, eggs (sloping or lightly boiled).
- Lunch: slice two hundred grams of boiled beef (you can cook beef or other lean meat) with a light salad of finely chopped raw cabbage with a tablespoon of canned peas and vegetable oil (150 grams).
- Dinner: a slice of steamed fish with tomato slices (200 grams of each product).
Tuesday
- Breakfast: boiled eggs, salad of any green vegetables with a tablespoon of oil (150 grams).
- Second breakfast: a cup of low-fat cottage cheese with a tablespoon of natural yogurt.
- Lunch: boiled or roasted fish with broccoli (total weight of the dish is 250 grams).
- Dinner: a portion of two hundred grams of boiled chicken (preferably a diet bay), two tomatoes, a slice of cheese.
Wednesday
- Breakfast: spring salad with half a tomato and a cucumber with sour cream, a boiled egg.
- Second breakfast: thirty grams of brown nuts.
- Lunch: two hundred grams of chicken, lettuce.
- Dinner: two hundred grams of beef garnished with lentils (one hundred grams of cooked cereal).
Thursday
- Breakfast: an omelette with two eggs, a glass of kefir.
- Second breakfast: one hundred grams of zucchini, 150 grams of boiled or stewed chicken.
- Lunch: beef (200 grams), a tomato.
- Dinner: a cup of low-fat cottage cheese.
Friday
- Breakfast: three tablespoons of steamed oatmeal (do not add oil).
- Second breakfast: boiled egg, a slice of cheese.
- Lunch: boiled chicken breast (150 grams) garnished with their beans (one hundred grams).
- Dinner: a piece of lean pork (not more than 200 grams) and a side dish of boiled cabbage.
Saturday
- Breakfast: a portion of boiled turkey with a side dish of green beans (total weight not more than 250 grams).
- Second breakfast: a cup of low-fat cottage cheese with a spoonful of honey.
- Lunch: lean boiled meat, light vegetable salad, seasoned with butter or yogurt.
- Dinner: a piece of fish and a side dish of roasted zucchini (total weight not more than 250 grams).
Sunday
- Breakfast: eggs scrambled in water by two eggs with a juicy tomato.
- Second breakfast: fifty grams of walnut mixture with coffee.
- Lunch: meat or vegetable juice with minced chicken balls and chopped herbs.
- Dinner: a piece of rabbit meat cooked in sour cream and herb sauce.
How to get out of the diet
If you have the desire and strength, you can continue to lose weight on a protein diet for another three weeks. In this case, once a week (Saturday or Sunday) you can treat yourself to something forbidden: waffle, candy, cake. This will help to avoid spoilage, and the "load" of carbohydrates will shock the body.
It takes the same amount of time to leave the protein diet as the restriction lasted. In the first days, you should gradually introduce into the diet "correct" carbohydrates: cereals, whole grain breads, fruits, a small amount of dried fruits. Be sure to observe partial meals and drink a pint and a half of water.
Advantages and Disadvantages
The protein diet has its advantages and disadvantages. A definite plus is the guaranteed weight loss, provided that all dietary rules are followed. Other benefits include:
- variety in diet. In the mono-diet, it is more difficult to lose weight, as you get tired of the same products quickly; The
- diet helps to get rid of excess water, which means it helps to make the skin more elastic, to get rid of cellulite (a special massage is needed);
- allows you to cope with a high level of physical activity;
- can be used not only for weight loss but also to gain muscle mass.
Disadvantages of the Protein Weight Loss Scheme:
- Low fiber intake can lead to constipation.
- Protein foods are expensive.
- Sweet lovers can suffer from depression.
An unbalanced diet is not healthy. To reduce the risks, it is essential to take a multivitamin complex throughout the week (or month).
Protein Diet Review
Consumption of protein products has reduced the percentage of subcutaneous fat, without exercising and without feeling hungry. By using a low fat and carbohydrate diet, it was possible to significantly improve appearance without going to the gym. We managed to adhere to this diet for only 5 days. That is, for almost a week, exclusively protein for breakfast, dinner and lunch, and as a result, the muscles became more expressive and fit.
It is not recommended to sit on such a diet for more than a week. Even 5 days is already too much, it is better to eat exclusively protein for about 3 days, then change the diet as suggested in the Ducan diet.