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Protein diet for home weight loss, menu and diet daily

Protein diet products

Nutritionists ensure that a weight-loss protein diet allows you to not only fit in a smaller size, but also to gain weight. And it has to last for a relatively short time - 2 weeks. But there are pitfalls to the diet as well.

How is this diet different from the rest

A medically approved human diet contains 12% protein. This is enough for an active life and healthy work of the body. At least 1 g of "pure" protein per kg of human weight.

A protein diet is based on reducing carbohydrate and fat intake. That is,increases the daily percentage of protein consumed by humans.

Protein digestion takes four hours to fill the day with full sensation. You will not starve to death on such a diet.

List of Approved Products:

  • lean meats (skinless chicken or turkey fillets, veal, rabbit);
  • reduced-fat milk (as well as vegan milk - say soy milk);
  • chicken or quail eggs (it is better to use only protein);
  • "dry" fish species (hake, pollock, cod, carp, pike);
  • seafood (shrimp - yes, crab sticks - no, these are carbohydrates);
  • soy products (tofu cheese, soy meatballs or goulash, sprouted soybean salad);
  • legumes (peas, beans, beans, lentils);
  • oatmeal, quinoa;
    • vegetables such as brussels sprouts, broccoli;
  • seeds (champion of protein content - pumpkin seeds);
  • nuts.

Bread and flour products, sweets, high-fat foods, alcohol, soda are prohibited.

Diet girl

Protein Alternative

The Atkins diet and the Kremlin diet are based on a similar nutritional principle. Such diets are also effective (as evidenced by repeated examples of stars praising protein nutrition in interviews), but it’s hard to call them the healthiest. The opinions of those who lose weight often end up with the words “I couldn’t restrain myself, I went through it”.

The point is, these diets exclude carbohydrates. And because the body needs these nutrients, one keeps dreaming about sweets until the thought of sweets or pies becomes an obsession.

Ducan’s diet is also protein (especially Phase 1 - Attack). But in this case, the reviews warn of possible kidney problems. With this diet, you should never violate your drinking order, and if your kidneys used to loosen up (sand or stones were found in this organ, which was a history of “dormant” chronic disease), it’s better not to take risks and lose weight in other ways.

What are the benefits of such a diet for the body?

Proteins, these are proteins - these are the "bricks" from which the human body is made. Digestion converts them into amino acids, without which muscle growth, proper hormone production, and the liver are impossible. A person who consumes too little protein with chronic fatigue, decreased performance, is unable to form a beautiful muscle relief while exercising.

That is, many proteins are not only a lack of hunger, but also strength, beauty, health.

Diet Professionals

  • Unlike mono-diets, protein nutritionI like with a large list of allowed foods. And when compared to “hungry” methods of weight loss (such as the Japanese or French diet), this food is plentiful and you don’t have to deal with your ever-increasing appetite.
  • The necessary products are sold in every supermarket.
  • The body gets used to small portions, so you won't even need a "bowl" of food after you leave the diet.
  • Weight loss is not due to a decrease in muscle mass, but due to fat melting(therefore a protein diet is suitable not only for women but also for men).
  • The menu tastes. Meat and seafood made with salad are not ugly onion or celery soups, solid cooked buckwheat and other dubious delights of the mono-diet.
  • Result is recorded. If the weight returns, it is only after 6-8 months.
  • Protein strengthens bones. A protein diet is an effective prevention of osteoporosis.

But don't forget thedrinking system. The mandatory daily dose of 1, 5-2 liters of water is a guarantee of fresh health, stretched skin (up to 5-6 kg weight loss), healthy kidney function.

Important: In the first days of the diet, the body loses a lot of water (hence the protein system is called "drying"). Drink a lot to make up for moisture loss. In the days that come, however, the body needs clean water: the fluid helps remove toxins released during the "melting" of fat reserves.

Disadvantages and Contraindications

  • A protein diet may not be suitable for vegetarians as it is based on the regular use of animal products. Of course, you can try to get out of it by eating lots of soy substitutes (vegan sausages and meatballs) and legumes. But at the same time, there will be no choice in the diet, so it quickly becomes boring.
  • This diet is slow. The "protein" may be lost for a week, but this weight will not be fixed. To achieve a more or less decent result, lose weight in 2 weeks.
  • Thediet is categorically contraindicatedfor patients with liver and kidney disease. Also at risk are those suffering from arthritis, arthrosis and other joint diseases, gastrointestinal tract (chronic pancreatitis, dysbiosis, colitis), heart problems (arrhythmias). It is advisable to abstain from the protein content of pregnant as well as lactating women.
  • Although it is not thought to be a "hungry" diet, it is impossible to consume protein foods "from the stomach. "That is,should continue to limit himself by surveying small portions and rejecting overly generous snacks.
  • Due to the decrease in the amount of sugar in the diet, a person may face the inability to concentrate on work, reduced ability to work, unreasonably worsen the mood. It will be especially difficult for people doing mental work.
  • In addition to carbohydrates, such a diet is low in fiber. And for such a diet, the body "avenges" constipation. Frequent drinking (but pour yourself clean water without gas instead of tea) will help solve this problem. Do not ignore fresh herbs, vegetables, bran (add to salads, cottage cheese, buy dietary wholemeal bread).

Can a protein diet harm it?

Yes, if one gets too caught up in giving up carbs completely. True, we are fat from them, but we needcarbohydratesto strengthen muscles, proper cell division of the body, mental activity, and the same physical endurance.

In addition, the increased protein content of the dietprovokes the appearance of sand and kidney stones, constantly loading this organ. So providing a protein diet (even if you really liked the diet) isn’t worth it.

Incidentally, it is believed that if someone is exercising on a protein-rich diet (including a fitness workout), the harmful effects of large amounts of protein are minimized.

Remember when you start to lose weight. . .

  1. Don't be hungry. Hungry - to cook! You can snack, though - just light vegetables or allowed protein foods.
  2. Drink while eating. And not 2-3 sips, but no more than 2 glasses of water. The fluid helps the stomach to handle heavy meals.
  3. Give off the fat(if possible completely). Don't even oil the salad.
  4. If you find that you are buying 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 because fitness and toning speed up the weight loss process.
  6. It is desirable to eat in portions, dividing the daily food into 6 meals.
  7. You can repeat this diet after 4 months, but better later.
  8. Desired daily caloric value -from 700 kcal, up to 1200 kcal. Remember: a thin woman and a tall, muscular man have different daily energy needs. If the said 700-800 kcal is sufficient for the first, then such a diet "kills" the health, the norm is at least 1200 kcal or even more.
  9. The menu should be balanced: combine plant and animal proteins.

What do I cook all week

The simplest menu for a week and 14 days does not require a long stand by the stove (after all, long cooking is a constant “sampling” and unquenchable appetite). Use products with a minimum or better fat content - zero.

But: it can be hard to buy diet food in supermarkets or cafes. So it’s better to prepare lunch in advance, take it home (in the morning or in the evening), in a tray with you to the office, and reheat it there.

Breakfast: quick ideas

Have breakfast 30 minutes after getting up.

  1. A portion of cottage cheese without honey and sugar. You can make the food more appetizing with 2-3 tablespoons of berries, a handful of seeds or garlic and herbs. You often can’t afford to dry fruit (say raisins). But you shouldn’t add bananas, grapes or honey to your curd - these products are high in carbs.
  2. Omelette with spinach and / or broccoli.
  3. Eggs. The recipe for this dish is simple: crush the eggs in a cold pot, add butter, and set the pots on fire. The eggs are mixed. When they cool, take the scrambled eggs on a plate and sprinkle with herbs. . . Yes, it’s the same omelette, but from Gordon Ramsay! But it’s rarely worth cooking because the recipe contains oil.
  4. Sandwich: A slice of wholemeal bread toasted without oil + boiled chicken breast + leaf salad.
  5. Chicken (cooked, fried) + salad of fresh carrots and apples sprinkled with lemon juice.
  6. Chicken broccoli soup.
  7. unsweetened oatmeal + protein omelette (you can leave 1 yolk for 3 proteins).

You need abreakfast snackto prepare lunch. Protein diet does not prohibit.

Indulge 2-3 fruits. The body is saturated with fructose and "fast" carbohydrates, which will have time to move in the first half of the day and are completely consumed.

But since the diet is protein, the right snacks should be chosen: protein smoothie, slices of low-fat cheese, boiled egg white, smoothie with soy milk, grated carrots with sour cream sauce.

Lunch: easy to take in

  1. Lentil soup (can be cooked for 2 days and so that the soup is not boring, turn it into a puree the next day and season it lightly with sour cream).
  2. Steak + vegetable salad (without potatoes and corn).
  3. Whole wheat pasta (or durum wheat pasta) + vegetables + tofu.
  4. Light shrimp salad.
  5. Grilled turkey (fillet) + green salad.
  6. Boiled chicken fillet + one serving of mushrooms (cooked without sauce, steamed or fried, also grilled). These dishes can be prepared in double quantities, leaving half for dinner.
  7. Steamed chicken dumplings + rice garnish (max. 5 large spoons).

Some nutritionists also allow salmon fillets to be cooked, but up to a maximum of 75 g per serving.

After lunch, theafternoon snack(or 2nd snack) is important. In this case, try to avoid carbohydrates and fats. Fresh cucumber or 2-3 lettuce leaves.

The

nut is also a great solution. There is a lot of protein in this product (especially in hazelnuts, almonds, pistachios), but no less calories, so eat a little, but don’t get stuck in the nuts. The maximum daily dose is 30 g of nuts. It is desirable that this product not be fried or salty.

Dinner: Hey, easy!

  1. Chicken fillet + celery salad (any).
  2. Falafel + Green Salad. Important: Falafel recipes require you to be deeply greasy. But it's not your choice because you're losing weight. Bake chickpea balls in the oven, so it turns out to occasionally reduce the caloric content of dinner.
  3. Stewed rabbit + quinoa garnish.
  4. Mussels cooked in tomato sauce.
  5. Boiled beans + steamed lean fish fillet.
  6. Cooked or canned tuna + a serving of seaweed.
  7. Protein omelette with 3-4 eggs + fresh tomatoes.
  8. Salad made of cooked proteins and fresh vegetables.
  9. Boiled beef dumplings + a glass of tomato juice.
  10. A portion of cottage cheese casserole (without sugar, with dried fruits, eggs and 2-3 tablespoons of semolina).
  11. Baked apples with cottage cheese and cinnamon.

You don't have to delay dinner.Finish 3 hours before bedtime.

However, you should not fall asleep hand to mouth. If you "suck in the spoon" before going to bed, drink a glass of low-fat kefir, "empty" yogurt, yogurt.

Quit the diet

Don't rush to buy sweets and fast food!

First cook everything the same as before, but start pouring the salads(sesame, olive) vegetable oil. Pay attention to the coconut oil - it can be used to season porridge, and it is also used in this oil. However, coconut oil saturates the body with vitamins but contains few calories.

Inject 100 kcal per dayuntil you return to a "pre-diet" diet. . . However, if you’ve gained excess fat because of this, you’ve probably already reviewed it and won’t eat like that anymore!

And don’t forget to include additionalfiberin your diet (champions of this nutrient - bran, pear, avocado, apple, beetroot, artichoke, chia seeds). Your job is to quickly cleanse the "standing" intestines.

Experiences of consumers (and not consumers)

Positive feedback

  • The diet works, your weight is gone.
  • Do not leave the gym.
  • There is no hunger. He became hungry - he immediately took some protein out of the "trash". If you’ve run in and failed to cook something yourself the day before, snacks for your diet are even sold at gas stations and small shops near the house (cereal bread, walnuts, dried meat snacks, dried fish fillets or squid rings, salted or canned).
  • Experiences of losing 100% vegetable protein are described (such a diet was based on lentils, soy meat, and tripling the amount of dairy products).
  • As you lose weight, you can gain catchy muscles, inflate your abdominal muscles, squat your buttocks.
  • After losing weight, the volume disappeared from the waist and hips, but the chest remained unchanged.

During dieting, women also call a protein diet a“beauty diet”because this diet reduces the appearance of cellulite, refreshes the face, tightens the skin, and eliminates acne and blackheads. Finally, during this period, sleep is particularly sweet and healthy - and healthy sleep also has a positive effect on appearance.

And "cherries on the cake":Positive feedback on a protein diet - about 95% of the total weight.

Criticism and shattered illusions

  • If your store doesn’t sell rabbits and you rarely buy turkeys, the whole menu should be built on chicken. As a result, by the end of the second week, he no longer wants to watch this meat.
  • People with high blood pressure jump from high protein content.
  • Someone is constantly craving sweets.
  • When you get involved in your diet and become stricter, protein poisoning begins. This condition can be recognizedby the characteristic body odor that has appeared- it releases acetone from the skin. The smell is gone - we’re urgently “winding up the fishing rods” and introducing fiber, glucose.
  • If you need to lose maximum weight, you need to count calories in your diet, measure your doses.