Dietitians believe that a protein diet for weight loss allows you to not only fit one size smaller in a dress, but also to lose weight. Yes, and you should spend relatively little - 2 weeks. But diet also has pitfalls.
How this diet differs from the rest
Medically approved diet contains 12% protein. This is enough for an active life and a healthy body work. At least 1 g of "pure" protein should fall on 1 kg of human weight.
Protein diet is based on reducing the intake of carbohydrates and fats. I. e.increases the daily percentage of protein consumed by humans.
Digestion of proteins takes four hours to feel perfect during the day. You will not starve on such a diet.
List of approved products:
- lean meat (leather chicken or turkey fillet, veal, rabbit);
- reduced fat milk (like vegan milk - say soy milk);
- chicken or quail eggs (it is better to use only protein);
- "dry" species of fish (heck, pollack, cod, carp, pike);
- Seafood (shrimp - yes, crab sticks - no, these are carbohydrates);
- Soy products (tofu cheese, soy meat or heart, boiled soy salad);
- legumes (peas, beans, beans, lentils);
- oatmeal, quinoa;
- vegetables such as Brussels sprouts, broccoli;
- seeds (champion in protein content - pumpkin seeds);
- nuts.
Bread and flour products, sweets, foods that have a high percentage of fat, alcohol, soda are prohibited.
Protein Alternative
The Atkins diet and the Kremlin diet are based on a similar diet. Such diets are also effective (as evidenced by the repeated examples of stars praising protein nutrition in interviews), but it is difficult to call them the healthiest. Weight loss reviews often end with the words "I could not contain myself, I lost. "The fact is that these diets exclude carbohydrates. And, since these nutrients the body needs, a person constantly dreams of sweets until the thoughts of sweets or pies become an obsession.
Dukan's diet is also protein (especially stage 1 - attack). But in this case the reviews warn of possible kidney problems. You should never break your drinking regimen during this diet, and if your kidneys have slowed down before (sand or stones have been found in this body, there is a chronic disease "faded" in history), it is better not to risk any other method and lose weight.
What are the benefits of such food for the body?
Proteins, they are proteins - these are the "bricks" on which the human body is built. Digestion converts them into amino acids, without which muscle growth, proper production of hormones and the liver are impossible. A person who consumes very little protein, experiences chronic fatigue, reduced activity, inability to relax beautiful muscles during sports.
That is, many proteins are not only the absence of hunger, but also strength, beauty, health.
Pros of diet
Unlike- monodiets, eating protein is enjoyable with a large list ofpermitted foods. And if you compare "hungry" methods of weight loss (for example, the Japanese or French diet), these foods are abundant and you will no longer have to fight with the constantly aroused appetite.
- Required products are sold in all supermarkets.
- The body gets used to small parts, so that even after leaving the diet, the body will not need a "bowl" of food.
- You will lose weight not because of muscle loss but because of fat melting(therefore, a protein diet is suitable not only for women but also for men).
- The menu tastes good. Meat and seafood with salads are not unpleasant onion or celery soups, hard-boiled buckwheat and other dubious joys of the mono-diet. The result is fixed. If the weight returns, then only after 6-8 months.
- Protein strengthens bones. A protein diet is an effective prevention of osteoporosis.
but do not forget thedrinking mode. 1. The mandatory daily content of 5-2 liters of water is a guarantee of clean health, skin tightening (even in case of losing 5-6 kg), healthy kidney function.
Important: In the first days of the diet, the body loses a lot of water (hence the protein regime is called "drying"). Drink plenty to replenish moisture. However, in the coming days the body needs clean water: the liquid will help remove toxins released during the "melting" of fat reserves.
Disadvantages and contraindications
- Most likely, a protein diet is not suitable for vegetarians as it is based on regular consumption of animal products. Of course, you can try going out with lots of soy substitutes (vegan sausage and meat) and legumes. But at the same time, there will no longer be a choice in the diet, so it will quickly become boring.
- This diet is slow. You can lose weight for a week on "protein", but this weight will not be fixed. To get a more or less decent result, lose weight in 2 weeks.
- Diet is categorically contraindicatedfor patients with liver and kidney disease. Also at risk are arthritis, osteoarthritis and other diseases of the joints that have problems with the gastrointestinal tract (chronic pancreatitis, dysbiosis, colitis), heart problems (arrhythmia). It is worth refraining from a protein diet for both pregnant and lactating women.
- Although it is believed that this is not a "hungry" diet, it is impossible to get protein foods "from the stomach". That is,should at least limit himself to measuring small portions and refusing to eat immensely plentiful food.
- Due to the reduction in the amount of sugar in the diet, a person may find himself unable to concentrate at work, reduced work skills, spoiled indefinite mood. This will be especially difficult for people with mental labor.
- In addition to carbohydrates, such a diet is low in fiber. And for such nutrition the body "envies" constipation. Drinking often will help you solve this problem (but instead of tea pour clean water without gas). Also, do not neglect fresh herbs, vegetables, bran (add to salads, cottage cheese, buy diet bread grains).
Can a protein diet be harmful?
Yes, if a person is too obsessed with giving up whole carbs. It is true that we get fat from them, butneed carbohydratesto strengthen muscles, divide the right cells of the body, mental activity and the same physical endurance.
In addition, the increased protein content in the dietcauses the formation of sand and kidney stones, constantly overloading this organ. So stretching a protein diet (even if you liked the diet very much) is not worth it.
By the way: It is believed that if a person starts a protein diet in sports (including strength training), a large amount of protein harm will be reduced.
Remember when you start losing weight. . .
- Do not starve. Hungry - cook! You can eat snack food, but - only light vegetables or permitted protein dishes.
- Drink with food. And not 2-3 sips, but 2 glasses of water. The liquid will help your stomach with heavy meals.
- Give up fat(if possible completely). Not even salad oil.
- If you see that you are buying some fruits and vegetables, do not hesitate to addvitamin supplementsto your diet.
- Complete your diet with exercise.This is not only possible but necessary because fitness and fitness will speed up the weight loss process.
- It is advisable to eat in fractions, dividing the daily food into 6 meals.
- You can repeat this diet after 4 months, but better later.
- Desired daily caloric value -from 700 kcal, maximum from 1200 kcal. Remember: The daily energy needs of a petite woman and a tall, muscular man are different. If the above 700-800 kcal is enough first, then such a diet "kills" health, its norm is at least 1200 kcal, or even more.
- Menu should be balanced: Combine plant and animal proteins.
What to cook all week
The simplest menu of a week and 14 days does not require a long stay at the stove (after all, long cooking is a constant "tasting" and insatiable appetite). Use products with minimal, or better - zero fat content.
But: it can be difficult to buy diet food in supermarkets or cafes. So it is best to prepare lunch in advance, at home (morning or evening), take it to the office drawer and warm it up there.
Breakfast: Quick Ideas
Eat 30 minutes after getting up.
- A piece 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. Rarely can you allow the fruit to dry (say, raisins). But cottage cheese bananas, grapes or honey should not be added - these products contain a lot of carbohydrates.
- omelette with spinach and / or broccoli.
- Egg quarrel. The recipe for this dish is simple: eggs are boiled in a cold pot, butter is added and the pot is put on fire. The eggs are mixed. When they cool, we remove the sliced plate and pour over the herbs. . . Yes, this is the same omelet, but from Gordon Ramsay! But it is rarely worth preparing because the recipe contains oil.
- Sandwich: Whole grain bread without fried oil + boiled chicken breast + lettuce.
- Chicken (boiled, baked) + fresh carrot salad and apples soaked in lemon juice.
- Chicken Broccoli Soup.
- sugar-free oatmeal + protein omelette (1 protein may be left for 3 proteins).
To get lunch, you need amorning snack. A protein diet does not prohibit it.
Allow yourself 2-3 fruits. They saturate the body with fructose and "fast" carbohydrates, which will have time to move in the first half of the day and run out completely.
But since the diet is protein, you should choose snacks: protein shakes, low-fat cheese slices, boiled egg whites, smoothies with soy milk, grated carrots with sour cream.
Lunch: Easy Reception
- lentil soup (you can cook for 2 days and so that the soup does not become dull, puree the next day and mix with light sour cream).
- Steak + vegetable salad (no potatoes and corn).
- Whole grain noodles (or solid wheat pasta) ulufa + vegetables + tofu.
- Light Shrimp Salad.
- Roasted turkey (fillet) + green salad.
- Boiled chicken fillet + portion of mushrooms (cooked, stewed or baked without sauce, including fried). These dishes can be prepared in double quantities, half for dinner.
- Steamed chicken + rice garnish (no more than 5 tablespoons).
Some nutritionists have also allowed salmon fillets to be cooked, but not more than 75 g.
After lunch,afternoon snackis important (or snack # 2). In this case, try to avoid carbohydrates and fats. Chop fresh cucumber or 2-3 lettuce leaves.
Walnuts are also an excellent solution. This product has a lot of protein (especially peanuts, almonds, pistachios), but no less calories, so eat a little, but do not skip the nuts. The maximum daily dose is 30 g of nuts. Preferably, this product is neither fried nor salty.
Dinner: Hello!
- Chicken fillet + celery salad (of any kind).
- falafel + green salad. Important: Falafel recipes require its deep fat. But this is not your option because you are losing weight. Bake the buckwheat balls in the oven so it turns out that the caloric content of the dinner will sometimes decrease.
- Roast rabbit + quinoa garnish.
- Mussels cooked in tomato sauce.
- Boiled beans + steamed lean fish fillets.
- Boiled or canned tuna + algae treat.
- Protein omelette from 3-4 eggs + fresh tomatoes.
- Salad from boiled proteins and fresh vegetables.
- Boiled beef + one glass of tomato juice.
- Casserole portion of cottage cheese (without sugar, dried fruit, eggs and 2-3 tablespoons semolina).
- Apples baked with cottage cheese and cinnamon.
No need to postpone dinner.Finish 3 hours before bedtime.
However, you should not sleep from hand to mouth. If you "suck a spoon" before going to bed, drink a glass of low-fat kefir, "empty" yogurt, yogurt.
Leaving the diet
Do not rush to buy sweets and fast food!
First of all, prepare everything as usual, but start pouring vegetable oil on salads(sesame, olive). Also pay attention to coconut oil - it can be used to drink porridge and it is also fried in this oil. At the same time, coconut oil saturates the body with vitamins, but contains few calories.
Introduce 100 kcal per dayuntil you return to a "diet" diet. . . However, if you have gained extra weight because of this, you probably already look at it and no longer eat like that!
and do not forget to include morefiber in your diet(champions in this nutrient - bran, pears, avocados, apples, beets, artichokes, chia seeds). Your task is to quickly clean the "parked" intestines.
The experience of those who have lost weight (and not lost weight)
Positive Feedback
- The diet works, the weight is no more.
- Do not leave the gym.
- There is no hunger. He was hungry - he immediately took some protein from the "bins". If you are in a hurry and can not prepare anything for the day, snacks from this diet are sold even at gas stations and small shops near the house (cereal bread, nuts, dried meat snacks, dried fish fillets or squid rings, salted or diced).
- Describes weight loss experiences based on 100% plant proteins (the basis of such a diet was lentils, soy meat, as well as three times the amount of dairy products).
- With weight loss you can get muscle cramps, build abs, catch buttocks.
- After losing weight, the waist and thigh volumes disappeared, but the bust remained unchanged.
Weight Loss Women call the protein diet"Beauty Diet"because such a diet reduces the appearance of cellulite, refreshes the face, tightens the skin, eliminates acne and blackheads. Finally, during this period, sleep is especially sweet and calm - healthy sleep also has a positive effect on appearance.
and "Cherry on Cake":Positive feedback on a protein diet - about 95% of total weight.
Criticism and crushed illusions
- If rabbits are not for sale in your store, and you rarely buy turkey, you should have chicken on your entire menu. As a result, by the end of the second week you no longer want to see this meat.
- People with high blood pressure switch to proteins.
- Some people constantly want sweets.
- If you stick to your diet and tighten it up, you will start protein poisoning. This condition can be recognized by thecharacteristic body odor that appearedreleasing acetone from the skin. The smell is gone - we immediately "wrap the fishing rods" and release the fiber, glucose.
- If you need to lose weight to the maximum, you need to count calories in the diet, weigh a portion.