Protein diet for weight loss at home, menu and diet by day

Nutritionists assure you: A protein diet for weight loss allows you not only to fit into a dress that is one size smaller, but also to fix your weight. And you have to hold out for a relatively short time - 2 weeks. But the diet also has its pitfalls.

How this diet differs from the rest

The medically approved human diet contains 12% protein. This is enough for an active life and healthy work of the body. For every 1 kg of human weight there should be at least 1 g of "pure" protein.

A protein diet is based on reducing the intake of carbohydrates and fats. That is,the daily percentage of protein consumed by a person is growing.

It takes four hours to digest proteins to keep you feeling full for the day. You will not starve to death on such a diet.

List of approved products:

• lean meat (skinless chicken or turkey fillet, veal, rabbit);
• low-fat milk (as well as vegan milk - let's say soy milk);
• chicken or quail eggs (it is better to use protein only);
• "dry" types of fish (hake, pollock, cod, carp, pike);
• Seafood (shrimp - yes, crab sticks - no, these are carbohydrates);
• soy products (tofu cheese, soy meatballs or goulash, sprouted soy bean salad);
• legumes (peas, beans, beans, lentils);
• oatmeal, quinoa;
• vegetables such as Brussels sprouts, broccoli;
• seeds (advocate of the protein content - pumpkin seeds);
• nuts.

Bread and flour products, sweets, foods with a high percentage of fat, alcohol and soda are prohibited.

Protein alternative

The Atkins Diet and the Kremlin Diet are based on a similar nutritional principle. Such diets are also effective (this is proven by repeated examples of celebrities praising protein diets in interviews), but it is difficult to call them the healthiest. Reviews of those who are losing weight often end with the words "I couldn't hold back, I lost it. "

The point is, these diets exclude carbohydrates. And since these nutrients are needed by the body, a person will constantly dream about sweets until thoughts of sweets or pies become an obsession.

Ducan's diet also consists of protein (especially phase 1 - attack). In this case, however, reviews warn of possible kidney problems. You should never violate the drinking regimen on this diet. If the kidneys have previously weakened (sand or stones found in this organ, a history of "dormant" chronic illness), it is better not to take any chances and try some other method to lose weight.

How does such a diet benefit the body?

Proteins, they are proteins - these are the "building blocks" that make up the human body. Digestion converts them into amino acids, without which muscle growth, correct production of hormones and the liver are impossible. A person who does not consume enough protein is confronted with chronic fatigue, decreased performance and the inability to gain good muscle relief while exercising.

That is, a lot of protein is not only the lack of hunger, but also strength, beauty and health.

Diet professionals

• In contrast to mono diets, protein nutritionwith a large list of permissible dishespleases. And if you compare to "hungry" methods of losing weight (for example, the Japanese or French diet), these foods are plentiful and you don't have to contend with the ever-growing appetite.
• Necessary products are sold in every supermarket.
• The body gets used to small portions, so that the body does not need a "bowl" of food even after leaving the diet.
• You lose weight not because of loss of muscle mass, but because of melting fat(therefore a protein diet is not only suitable for women, but also for men).
• The menu tastes good. Meat and seafood with salads aren't nasty onion or celery soups, firm boiled buckwheat, and other dubious joys of the mono diet.
• The result is fixed. If the weight comes back, it will take 6-8 months.
• Protein strengthens bones. Protein diet is an effective prevention of osteoporosis.

But don't forget thedrinking regime. The obligatory daily intake of 1. 5 to 2 liters of water is a guarantee of fresh health, firm skin (even if you lose 5 to 6 kg) and healthy kidney function.

Important: In the early days of the diet, the body loses a lot of water (hence the protein regime is called "drying"). Drink a lot to make up for the loss of moisture. In the following days, however, the body needs clean water: the liquid helps to remove toxins that are released when the fat reserves "melt".

Disadvantages and contraindications

• A protein diet is unlikely to be suitable for vegetarians as it is based on the regular use of animal products. Of course, you can try to get rid of this by eating plenty of soy substitutes (vegan sausages and meatballs) and legumes. At the same time, there will be no choice in diet, so it will quickly get boring.
• This diet is slow. For a week on "protein" you can also lose weight, but that weight is not fixed. To get a more or less decent result, lose weight from 2 weeks.
• Thediet is categorically contraindicated for people with liver and kidney diseases. People who suffer from arthritis, osteoarthritis and other joint diseases and who have problems with the gastrointestinal tract (chronic pancreatitis, dysbiosis, colitis) and heart problems (arrhythmia) are also at risk. It is worth avoiding a protein diet for both pregnant and breastfeeding women.
• Although this is not believed to be a "hungry" diet, it is impossible to eat protein foods "from the belly". That means,still has to limit yourself by measuring out small portions and refusing excessive snacks.
• Due to a decrease in the amount of sugar in the diet, a person may face the inability to focus on work, decrease the ability to work, and inappropriately affect mood. It will be especially difficult for people with intellectual work.
• In addition to carbohydrates, such a diet is low in fiber. And for such a diet, the body will "avenge" constipation. Drinking often will help solve this problem (but instead of tea, pour yourself clean, gas-free water). Also, do not ignore fresh herbs, vegetables, bran (add to salads, cottage cheese, buy diet whole-grain bread).

Can a protein diet harm?

Yes, if the person gets too carried away by completely avoiding carbohydrates. It's true, we get fat from them, butcarbohydratesare needed for muscle strengthening, proper cell division of the body, mental activity, and the same level of physical endurance.

In addition, the increased protein content in foodleads to the appearance of sand and kidney stones, whereby this organ is constantly overloaded. So it's not worth extending the protein diet (even if you really enjoyed the diet).

BTW: It is believed that the damage of a large amount of protein is minimized when a person engages in exercise on a protein diet (including strength training).

When you start losing weight, keep this in mind. . .

1. Don't be hungry. Hungry - cook! You can have a snack, however - only light vegetables or allowed protein dishes.
2. Drink with meals. And not 2-3 sips, but up to 2 glasses of water. The liquid helps your stomach with heavy meals.
3. Give up fat(completely if possible). Don't even oil the salad.
4. If you find that you are buying only a few fruits and vegetables, don't hesitate - addvitamin supplementsto your diet.
5. Supplement your diet with exercise.This is not only possible, but also necessary, as fitness and shaping accelerate the process of losing weight.
6. It is desirable to eat fractionated, dividing the daily meal into 6 meals.
7. You can repeat this diet after 4 months, but better later.
8. Desired daily calorie value -from 700 kcal, maximum 1200 kcal. Remember: the daily energy needs of a petite woman and a tall, muscular man are different. If the aforementioned 700-800 kcal is enough for the first, then such a diet "kills" health, its norm is at least 1200 kcal or even more.
9. The menu must be balanced: Combine vegetable and animal proteins.

What should cook all week

The simplest menu for a week and 14 days does not require long periods of standing at the stove (after all, long cooking is a constant “test” and an undiminished appetite). Use products with a minimum content or better - no fat content.

But: It can be difficult to buy diet meals in supermarkets or cafes. It is therefore better to prepare lunch in advance at home (morning or evening), take it to the office in a tray and warm it up there.

Breakfast: quick ideas

Have breakfast 30 minutes after getting up.

1. A serving of cottage cheese without honey and sugar. You can make the dish more appetizing with 2-3 tablespoons of berries, a handful of seeds, or garlic and herbs. It is not often possible to allow fruits (e. g. raisins) to dry. However, bananas, grapes, or honey should not be added to cottage cheese - these products are high in carbohydrates.
2. Omelette with spinach and / or broccoli.
3. Egg scramble. The recipe for this dish is simple: break eggs in a cold saucepan, add butter and set the saucepan on fire. The eggs are mixed. When they cool down, we put the scrambled eggs on a plate and sprinkle them with herbs. . . Yes, that's the same omelette, but from Gordon Ramsay! But it's rarely worth cooking, as the recipe includes oil.
4. Sandwich: A slice of whole grain bread without oil + cooked chicken breast + a lettuce leaf.
5. Chicken (cooked, baked) + salad made from fresh carrots and apples drizzled with lemon juice.
6. Chicken broccoli soup.
7. Unsweetened oatmeal + protein omelette (you can leave 1 egg yolk for 3 proteins).

To get to lunch, you need amorning snack. The protein diet does not prohibit it.

Treat yourself to 2-3 fruits. They saturate the body with fructose and "fast" carbohydrates that have time to move in the first half of the day and are completely used up.

However, since the diet is about protein, you should choose appropriate snacks: a protein shake, a slice of low-fat cheese, boiled egg white, a smoothie with soy milk, grated carrots with sour cream dressing.

Lunch: Easy to take

1. Lentil soup (you can cook for 2 days so that the soup does not get boring, turn into puree the next day and season with slightly sour cream).
2. Steak + vegetable salad (no potatoes and corn).
3. A serving of whole wheat pasta (or durum wheat pasta) + vegetables + tofu.
4. Light shrimp salad.
5. Grilled turkey (fillet) + green salad.
6. Boiled chicken fillet + a portion of mushrooms (cooked, stewed or baked without sauce, also grilled). These dishes can be cooked in duplicate, with half left for dinner.
7. Steamed chicken meatballs + rice garnish (max. 5 large spoons).

Some nutritionists also allow salmon fillets to be cooked, but no more than 75 g per serving.

After lunch, theafternoon snackis ​​important (or snack no. 2). In this case, avoid carbohydrates and fats. Crunch with fresh cucumber or 2-3 lettuce leaves.

nuts are a great solution too. This product is high in protein (especially peanuts, almonds, pistachios) but no fewer in calories. So eat a little, but don't get carried away by nuts. The maximum daily dose is 30 g of nuts. It is desirable that this product is neither fried nor salty.

Dinner: Hey Easy!

1. Chicken fillet + celery salad (any kind).
2. falafel + green salad. Important: Falafel recipes must be fried. However, this is not your option as you will lose weight. Bake chickpea balls in the oven to temporarily reduce the calorie content of the dinner.
3. Braised rabbit + quinoa side dish.
4. mussels cooked in tomato sauce.
5. Boiled beans + steamed lean fish fillets.
6. Boiled or canned tuna + a portion of seaweed.
7. Protein omelette made from 3-4 eggs + fresh tomatoes.
8. Salad made from cooked proteins and fresh vegetables.
9. Boiled beef balls + a glass of tomato juice.
10. A serving of cottage cheese casserole (no sugar, with dried fruits, egg and 2-3 tablespoons of semolina).
11. Apple baked with quark and cinnamon.

Dinner does not have to be postponed.End it 3 hours before bed.

You shouldn't fall asleep from hand to mouth either. If at bedtime "sucks" the spoon, drink a glass of low-fat kefir, "empty" yogurt, yogurt.

End diet

Don't rush to buy candy and fast food!

First cook everything as you are used to, but pour vegetable oil on the salads(sesame, olive). Also, watch out for coconut oil - it can be used to flavor porridge and is fried in this oil too. At the same time, coconut oil saturates the body with vitamins, but contains few calories.

Introduce 100 kcal a dayuntil you return to the "pre-diet" diet. . . However, if you have gained weight as a result, you have probably already overworked it and will no longer be eating that way!

And do not forget to include morefiberin the diet (advocates of the content of such a nutrient - bran, pear, avocado, apples, beets, artichokes, chia seeds). Your task is to quickly clean the "standing" intestine.

The experience of those who lost weight (and didn't lose weight)

Positive feedback

• The diet works, the weight is gone.
• Don't leave the gym.
• No hunger. She got hungry - she immediately got some protein from the "containers". If you got in and didn't manage to cook something for yourself a day in advance, snacks for this diet are even sold at gas stations and in small shops near the house (cereal, nuts, dried meat snacks, dried fish fillets orSquid rings, salted or canned).
• The experience of losing weight with 100% vegetable protein is described (the basis of such a diet consisted of lentils, soy meat and three times the amount of dairy products).
• In addition to losing weight, you can build catchy muscles, build abs and squat your buttocks.
• After losing weight, the volumes of the waist and hips were gone, but the chest remained unchanged.

Losing weight Women also call the protein diet"beauty diet"because during this diet the appearance of cellulite decreases, the face refreshes, the skin tightens, acne and blackheads disappear. After all, this is the time to sleep sweetly and healthily - and healthy sleep also has a positive effect on appearance.

And "the cherry on the cake":Positive feedback on the protein diet - around 95% of the total weight.

Criticism and broken illusions

• If your business doesn't sell rabbits and you rarely buy turkey, you need to base your entire menu on chicken. As a result, by the end of the second week, you won't want to look at this meat anymore.
• People with high blood pressure jump from high protein.
• Some people crave sweets all the time.
• If you get carried away with the diet and exacerbate it, protein poisoning begins. This condition can be recognized by thecharacteristic body odor thathas occurred - it releases acetone from the skin. The smell is gone - we're "rolling up the fishing rods" and introducing fiber and glucose.
• If you need to lose maximum weight, you need to count calories on a diet, weigh portions.