A nutritious and delicious protein diet for weight loss is one of the most popular ways to lose weight. It works quickly and effectively, and combined with regular physical activity, you can get rid of three to five pounds of excess fat and tighten your muscles in just one week.
Lose weight with a protein diet to lose weight
The point is to sharply limit your carbohydrate intake for a while, reduce your fat intake, and make protein foods the basis of your daily diet. High protein content is the secret to a long-term lack of hunger in this diet.
Why does a protein diet work? The answer is simple. In the daily diet, carbohydrates predominate, our body absorbs energy from them. When carbohydrates from the diet are virtually lost, protein becomes a source of energy. Carbohydrate deficiency forces the body to break down subcutaneous fat. Protein actively drives water, which also significantly reduces weight.
Protein foods consume much more energy than light carb foods. The increase in energy consumption required for digestion in the piggy bank is again a plus in terms of protein diet efficiency.
Opponents of the diet argue that large amounts of protein can be harmful to health. Fans are sure: if they follow all the rules and do not exceed the allowable period of application of the protein number, nothing bad will happen to the body, but the weight will actually be reduced.
Protein dieting, the main rules
In order for your protein loss to be as effective as possible and not cause harm, you must adhere strictly to the basic rules:
- Do not use canned food, pickles, pickles, semi-finished products;
- Abandon all carbohydrates completely: flour products, pastries, pasta, cereals, starchy and very sweet vegetables and fruits (potatoes, corn, bananas, grapes, figs), fatty milk and sour milk, sour milk and sour milk;
- excludes alcohol and sugary carbonated drinks;
- In order to reduce the burden on the kidneys, which are forced to remove large amounts of protein breakdown products from the body, the drinking system should be strictly adhered to: drink at least one and a half and preferably two liters of clean, non-mineral water every day;
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 in your diet;
Doses of - should not exceed 250-300 grams;
- Food should be stopped at least two hours before bedtime. Rather, the main water should be drunk before six in the evening;
- It is very important for weight loss that you do not exceed the amount of protein in 180 grams and also follow the unique calorie corridor. For some, it is enough to reduce the caloric content by a hundred kcal, while others lose weight perfectly while observing the usual energy "weight" of daily meals. In any case, the caloric content of the daily diet should not exceed 1, 5 thousand kilocalories.
Do not eat more than two eggs a day, otherwise you may increase cholesterol levels and cause serious illness. Its yolk is particularly dangerous, while the amount of egg white can be increased if desired.
Protein foods are easier to digest with green vegetables. This function should not be neglected: it can greatly facilitate the work of the body during the diet.
Highlights
What can you eat? Any overweight protein food: meat (prefers lean options: beef, veal, rabbit), any fish, eggs, poultry (chicken, turkey, duck), skim milk and kefir, natural yogurt. Along with them, the body needs to get fiber from raw and steamed vegetables. Salads of any kind of cabbage, radishes, tomatoes, zucchini, cucumbers are ideal for a high-protein diet.
For cooking meat and vegetables, it is recommended to cook and fry without meat (for example, on a slow cooker or in foil). Avoid frying: this increases calorie content and reduces protein quality. It would be good to limit the amount of salt (unnecessary burden on the kidneys), season the food with spices and lemon juice.
No matter how happy you are with the results (and weight loss goes very fast), you should never eat like this for more than a month! You can only repeat the diet after four months for the body to recover from a protein attack. An unbalanced diet for a long time is very dangerous and should not violate the allowable period.
A protein diet is ideal for healthy young adults. The use of the protein system in patients with kidney, bowel, liver, vascular disease, pregnant and lactating women, adolescents and people over 60 years of age is strictly prohibited.
Seven Protein Diet Menus
Diet for a week. The suggested menu is approximate. You can change your diet as you wish by keeping track of its caloric content. Despite four meals a day, you can present a pre-dinner snack with salad leaves, a glass of kefir, a slice of cheese or a small kefir drink two hours before bed.
Monday
- Breakfast: one hundred grams of cottage cheese with a maximum fat content of 2% (do not add sugar), green tea.
- Second breakfast: 30 grams of cheese, eggs (steep or soft cooked).
- Lunch: two hundred grams of sliced cooked beef (you can cook veal or other lean meat) with a light salad of light raw finely chopped cabbage, a spoonful 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, any vegetable salad with a spoonful of oil (150 grams).
- Second breakfast: a cup of low-fat cottage cheese and a spoonful of natural yogurt.
- Lunch: boiled or fried fish with broccoli (total weight 250 grams).
- Dinner: two hundred grams of cooked chicken (preferably dietary breast), two tomatoes, a slice of cheese.
Wednesday
- Breakfast: spring salad with half a tomato and cucumber sour cream, boiled egg.
- Second breakfast: thirty grams of walnuts with coffee.
- Lunch: two hundred grams of chicken, salad.
- Dinner: two hundred grams of beef stew with lentils garnish (one hundred grams of cooked cereal).
Thursday
- Breakfast: omelette with two eggs, a glass of kefir.
- Second breakfast: one hundred grams of steamed zucchini, 150 grams of stewed or cooked 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 eggs, a slice of cheese.
- Lunch: boiled chicken breast (150 grams) garnished with beans (one hundred grams).
- Dinner: a serving of lean pork (up to 200 grams) and garnish with braised cabbage.
Saturday
- Breakfast: boiled turkey with a serving of green beans garnish (total weight up to 250 grams).
- Second breakfast: a cup of low-fat cottage cheese and a spoonful of honey.
- Lunch: boiled lean meat, light vegetable salad, flavored with butter or yogurt.
- Dinner: a serving of fish and garnished with fried zucchini (total weight up to 250 grams).
Sunday
- Breakfast: scrambled eggs on water from two eggs with juicy tomatoes.
- Second breakfast: fifty grams of walnut mixture with coffee.
- Lunch: meat or vegetable soup with minced chicken and chopped herbs balls.
- Dinner: some rabbit meat and herbs cooked in sour cream sauce.
How to quit your diet
If you have the desire and strength, you can continue to lose weight for another three weeks on a protein diet. In this case, once a week (Saturday or Sunday) you can afford something forbidden: waffles, candy, cake. This helps avoid breakdown and the carbohydrate "load" shakes the body.
Leaving a protein diet takes the same amount of time as a restriction. In the first days you should gradually introduce the "right" carbohydrates into your diet: cereals, whole wheat bread, fruits, small amounts of dried fruit. Be sure to consider fragmentary meals and drink one and a half gallons of water.
Pros and Cons
A protein diet has its advantages and disadvantages. A definite plus guaranteed weight loss, provided all dietary rules are followed. Other benefits include:
- Variety in the diet. Mono-diets make it harder to lose weight because you get tired of the same products quickly; The
- diet helps get rid of excess water, which means it helps skin elasticity and get rid of cellulite (special massage required);
- allows you to cope with high physical activity;
- can be used not only to lose weight, but also to increase muscle mass.
Disadvantages of the protein weight loss scheme:
- Low fiber can lead to constipation.
- Protein foods are expensive.
- Sweet lovers can suffer from depression.
An unbalanced diet is not healthy. To reduce the risks, you should take a multivitamin complex over the course of a week (or month).
Protein Diet Overview
Consumption of protein products has reduced the percentage of fat under the skin without exercise and hunger. With a low-fat and low-carb diet, you could significantly improve your appearance without going to the gym. We only managed to follow this diet for 5 days. That is, for almost a week, exclusively proteins for breakfast, dinner, and lunch, and as a result, the muscles became more expressive and fitter.
It is not recommended to stay on a diet for more than a week. Even the 5 days are a lot, it is better to have approx. We consume only proteins for 3 days and then change the diet as recommended by the Ducan diet.