Excess weight is not an indicator of excellent health in a person, quite the contrary. Extra kilograms indicate that the body has failed and does not work properly. It helps to cope with the problem that has been specially developed by diets from nutritionists. The most productive and effective of them is protein.
Protein diet to lose weight.
A diet consisting of high protein foods is a high protein diet for rapid weight loss. But it is also a strict control and restriction of the intake of carbohydrates and fats. During this effective diet, the body actively removes fluid and calcium. With such a diet, a large load goes on the kidneys, and as a result, a person may experience dry skin, dull hair, and brittle nails.
To avoid dehydration and feel well, you should drink plenty of purified water, as indicated in the Fluid Intake Chart. It will not be superfluous to use vitamins. The combination of a proper and balanced diet, exercise can achieve a tremendous effect. It is not necessary to train in the gym, simple exercises will suffice, which will take half an hour of your time. Protein diet for 2 weeks can completely transform your figure.
Benefits of a high protein diet
This diet has many benefits. The main advantages of a protein diet:
- Satisfy hunger for a long time. Protein is a complex element, the body needs time and strength to digest it. This is the reason for the elimination of hunger for several hours.
- A balanced diet helps not to gain kilos, but to lose them quickly.
Cons of a protein diet
There are disadvantages of a high-protein diet:
- after the end of the diet, it is easy to break into carbohydrate foods (flour products, pasta);
- the condition of the nails and hair may worsen;
- increased load on the kidneys;
- diet causes frequent mood swings.
What can you eat on a protein diet?
The list of foods that you can eat on a protein diet includes the following main ingredients:
- Poultry, rabbit, veal, beef, lamb dishes. You can cook meat according to various recipes: steam, boil, stew, fry without oil.
- A variety of lean fish. Choose varieties at your discretion, it is a matter of taste.
- Chicken or quail eggs rich in protein.
- Vegetables (everything except potatoes). They can be taken fresh or in frozen mixes. Cook soups with them, fry, stew, give preference to vegetables and cabbage - white, cauliflower, Brussels sprouts.
Protein diet: it is better to make a menu 14 days in advance, it should not be in short supply. The diet can be diluted with the use of such products: canned fish, slightly salted lard, quality sausages, dark chocolate, fruits in moderation. Tomatoes play a special role - they contain lycopene, which is necessary for our body. Salads should be seasoned with lemon juice, flaxseed, or olive oil. During a strict diet, you can use different spices. Salt should be limited.
- dad;
- bakery products;
- porridge, paste;
- any sweet drink;
- alcoholic drinks.
protein menu of the day
After successful weight loss, you should keep yourself in shape with the help of effective fasting days. They are held once a week at home, on this day only protein foods are consumed. Remember to drink about two liters of liquid without sugar. It is allowed to eat vegetables, raw, boiled or stewed. Meals are taken every 4-5 hours. There are several types of fasting days:
- Unloading day in meat. For a day you can only eat lean meat in boiled or stewed form. It should be divided into equal portions and consumed throughout the day. You can satisfy your hunger with low-calorie vegetables (tomatoes, cabbage, cucumbers). In the evening, if desired, you can drink 250 grams of kefir with 1% fat.
- According to reviews, a day on kefir is the most popular and effective. For a day you need to drink one and a half liters of kefir. The diet can be varied with apples in the amount of 3-5 pieces. But you should not forget about the use of water in large quantities.
- The day of unloading for fish is very similar to that for meat. You can take for this hake, salmon, pelengas, pink salmon, silver carp. The protein menu for a day consists of 600 grams of the delicious fish of your choice. Drinking lemon water or ginger water will help in the fight against hunger. You can start your morning with green tea.
Types of protein diet
There are a variety of protein diet options. The duration of such a diet varies from 5 to 14 days. An accelerated and fast way to lose weight is a protein diet for five days. It is used when you need to lose weight quickly. The main foods of this hyperproteic diet are:
- meat, preferably chicken fillet;
- dairy products and milk;
- herbal tea, still mineral water (do not drink coffee).
The diet for ten days is practically no different from the previous one. The difference is only in the use of fermented milk products, they must be taken every 6 hours for 200 grams. Fractional meals and small portions will not let you feel hungry. Be sure to drink plenty of still water and exercise. Extra pounds will go away very quickly. The diet for 2 weeks is significantly different from the previous ones. A sample menu of a protein-rich diet for weight loss also includes a small amount of carbohydrate foods.
Protein diet menu for 14 days
A detailed description of the diet will help you lose weight quickly, and at the same time it will not harm your health. Protein diet for 14 days:
- Breakfast - 270 ml of coffee drink. Lunch - 1 tbsp. fermented baked milk, 2 eggs, 130 grams of boiled cabbage. Dinner - 250 grams of boiled fish with broth.
- Breakfast: 230 ml of fruit juice without sugar, scrambled eggs from 2 eggs without oil. Lunch: 170 grams of fish, 120 grams of beets. Dinner: 200 grams of kefir, 0. 2 kg of rabbit meat.
- Breakfast: 4 quail eggs, 270 ml of unsweetened tea. Lunch: 180 g of steamed chicken, 100 g of stewed zucchini, 1 grapefruit. Dinner: 2 eggs, 170 g of lean meat, 125 g of fresh vegetable salad.
- Breakfast - 270 ml of unsweetened tea, 20 g of cheese, 10 g of butter. Lunch: 2 boiled carrots, salmon fillet 150 g, fresh fruit 150 g Dinner: 1 tbsp. ryazhenka, 25 g of cheese.
- Breakfast - 1 raw carrot, 270 ml of tea. Lunch: 1 glass of curdled milk, pork with vegetables 250 g, banana. Dinner - 1 tbsp. kefir, 1 egg, 25 g of cheese.
- Breakfast - 250 ml of tea, 2 eggs, 15 g of dark chocolate. Lunch: 170 g of boiled rabbit meat, 150 g of vegetable salad, 1 tbsp. a spoonful of sour cream. Dinner: 100 g of raw carrots seasoned with vegetable oil, a couple of hard-boiled eggs.
- Breakfast: 270 ml of tea, 4 quail eggs, 15 g of dark chocolate. Lunch: 170 g of beef, 120 g of buckwheat, 2 apples or 1 banana. Dinner: 2 eggs, 100 g of fish, 1 tbsp. kefir, 150 g of greens.
- The second week repeats the menu of the first, but the order is reversed, that is, Day 8 is the same as Day 7, Day 9 is the same as Day 6, and so on.
Video: protein diet menu
Attention!The information provided in the article is for informational purposes only. Item materials do not require self-treatment. Only a qualified doctor can make a diagnosis and give recommendations for treatment, based on the individual characteristics of a particular patient.
protein diet
As a result, the lost kilograms do not return immediately, and the result is quite stable. In the menu for the week, you can see how to combine products correctly so that the percentage of protein in food is more than 30, and carbohydrates, on the contrary, are reduced.
Benefits of a high protein diet
Weight loss is due to the elimination of excess fat, not muscle mass, which prevents exhaustion. The principle of operation is as follows: when protein is used as the main food and the amount of carbohydrates is reduced as much as possible, the body has to extract energy from fat stores, since protein serves only as a building material and They don't consume enough power. .
At the first stage, excess fluid leaves the body, therefore the protein diet is also called "drying". Then, being in a stressful state, the body begins to burn muscle tissue and tries to accumulate even more fat, in order to avoid hungry days.
It is at this stage that a large amount of protein does not allow the muscles to leave, compensating for losses. If it is impossible to save excess reserves, the body begins to burn fat deposits.
Proteins are digested for a long time, so there is no feeling of hunger. This reduces the likelihood of "breakdowns", since there will not be a constant feeling of hunger.
Day 1
Breakfast:150 g low-fat cottage cheese, unsweetened tea or coffee.
Snack:an Apple.
Dinner:vegetable broth, 150 g of boiled chicken breast, 1 slice of wholemeal bread.
Afternoon snack:100 g of Greek yogurt.
Dinner:200 g of steamed fish or poultry meat, vegetable salad.
Day 2
Breakfast:Protein omelette 150 g, tea or coffee.
Snack:2 sugar free cheesecakes.
Dinner:150 g of boiled beef, vegetables.
Afternoon snack:a glass of kefir or yogurt without additives.
Dinner:200 g of baked fish, 100 g of fresh vegetables.
Day 3
Breakfast:2 boiled eggs, coffee or tea.
Snack:1 apple
Dinner:200 g turkey, 5-7 tbsp. boiled brown rice.
Afternoon snack:unsweetened cottage cheese
Dinner:150 g of beef, 100 g of cabbage salad.
Day 4
Breakfast:buckwheat porridge with milk, tea.
Snack:1 grapefruit
Dinner:200 g of chicken fillet, 150 g of green beans.
Afternoon snack:a glass of ryazhenka.
Dinner:200 g of boiled fish, 150 g of fresh or steamed vegetables.
day 5
Breakfast:150 g of boiled chicken, cabbage or cucumber salad.
Snack:1 orange
Dinner:200 g of steamed fish, a slice of wholemeal bread.
Afternoon snack:100 g of natural yogurt.
Dinner:200 g of steamed beef, 150 g of vegetable salad.
day 6
Breakfast:protein omelette, tea or coffee.
Snack:any citrus.
Dinner:beef or chicken fillet, 100 g of vegetables.
Afternoon snack:a glass of kefir.
Dinner:150 g of baked fish, 100 g of cabbage salad.
day 7
Breakfast:salmon fillet with vegetable salad, tea or coffee.
Snack:1 apple
Dinner:vegetable soup in low-fat meat broth, 100 g of boiled beef, a slice of wholemeal bread.
Afternoon snack:curd souffle.
Dinner:100 g of poultry meat, 100 g of vegetable salad.
results
The effect of losing weight on a protein diet, as a rule, is noticeable after a week, when the first 4-5 kilos are gone..The most noticeable result will be in three weeks, when the extra weight will disappear even more and muscle relief will become noticeable. After all, a high-protein diet is designed to get rid of body fat, not lose muscle mass. The benefit of protein products for the recovery and "building" of muscles is enough.
The greater the starting weight of the loser, the greater the "loss" during the diet. For example, with a weight of 100 kg and the presence of obesity, you can lose 5-10 kg in two weeks. At the same time, the diet is quite diverse and will not cause disgust for a particular product, as it happens in mono-diets.
It is believed that the optimal period in which you can eat a high-protein diet with benefits and without harm to health is 10-14 days. During this time, you can lose weight by 8-15 kilograms.
The minimum duration of the protein diet is one week, the maximum is 21 days.
For people with kidney disease and even suspected of such, a protein diet is categorically contraindicated.
Nutritionist reviews.
- Protein diets are based on a very high protein intake. The advantages of the diet are a feeling of satiety and a quick result in weight loss. Cons: sagging skin due to sudden weight loss, kidney problems due to the high content of protein breakdown products (stone formation and inflammation of the urinary tract); constipation if a person eats little fiber and high cholesterol from eating fatty meat, saysDilara Akhmetova, consultant nutritionist, nutrition coach.
protein diet recipes
A high-protein diet involves weight loss by increasing protein intake, reducing carbohydrates, and reducing total calorie servings. It is believed that the complete rejection of carbohydrates allows you to lose weight more effectively, but this method is not very safe for health.
Protein recipes, including soup recipes, are especially popular these days. Inspired by the example of many stars of show business, cinema and politics, who quickly and effectively lose weight on protein diets, people all over the world are interested in what dishes can make up a daily diet on a protein diet.
While the diet lasts, it is necessary to reduce the consumption of carbohydrates and fats, so that your menu is not boring, we offer several recipes for protein dishes.
Main courses
Chicken fillet on kefir
Cut 100 gr. chicken fillet and mix with salt, pepper, herbs. Mix 50 ml. kefir, 50 ml. water and fill the fillet. Place in the refrigerator for at least 3 hours. Then put in a hot pan and cook over low heat for 5 minutes on each side.
dry scrambled eggs
We take a box for heating food in the microwave, break a dozen or two eggs (as many as you need XD), stir and for a couple of minutes (depending on the number of eggs. The more, the longer in the microwave)
It's great that the size is less than 10 eggs to cook. It is more convenient to eat, do not choke). And delicious) Yes, you can add anything. Vegetables, meat, whatever you want.
Baked fish
Any fish to your taste (I take hake, pollock, cod, tilapia, pangasius, trout) pour over lemon juice, sprinkle with dried herbs, bake in the oven until tender.
I put foil on a baking sheet (or in a baking dish) and add a little water, and then there is no need to wash the baking sheet, and the fish does not stick or burn. It can be done in a baking bag.
Chicken fillet in lemon juice
Beat the chicken fillet, pour with lemon juice, sprinkle with natural spices (I take dried herbs), salt (I don't eat salt, so I don't salt). Let marinate for a couple of hours. Fry without oil.
fish in polish
Boil the fish (I take pollock / hake / cod for this dish). Disassemble the bones into pieces of about 2-3 cm. Put in a saucepan, pour in the broth from the fish (so that it covers the fish), salt (not salt) / pepper, rub 1 whole boiled egg + 2 proteins on top. Simmer covered for 5-7 minutes.
Fish cutlets with basil sauce
- Fish fillet (I had pangasius and haddock)
- 1 egg
- A quarter of onion
- a little bit of salt
- for fat-free egret sauce
- a little mustard
- dried basil
For the sauce, mix all the ingredients and reserve the sauce. We grind the fish fillet with onions in a blender or meat grinder, salt slightly and form small cutlets. Because we fry in a dry frying pan over low heat under the lid. Everything is simple.
Roasted pork in soy sauce
- 1 kilo of pork
- 1 cup of soy sauce
- Salt
- Pepper
- bay leaf to taste
- juice of 1/2 lemon
Grate a piece of pork with lemon juice, sprinkle with pepper, chopped bay leaf and salt. Put in the oven. Periodically, the meat should be watered with the protruding juice.
Cut the finished roast into pieces, put it on a plate and pour in the soy sauce. Separately serve vegetables, pickles, pickled pumpkin, zucchini, tomatoes, sauerkraut.
Beef with brown rice
250 grams of meat, cut into identical cubes, must be fried in olive oil, then pour it with two glasses of water, salt, add spices to taste and cook for half an hour. You will get a broth to which you should add half a cup of brown rice and leave everything on the fire until the rice is steamed and the broth evaporates.
protein soups
At first glance, it may seem that preparing soups as part of a high-protein diet is almost impossible. In fact, traditionally soup (except vegetarian) is a combination of a protein base (meat, chicken, fish, seafood broth, etc. ) with a carbohydrate seasoning (various vegetables, cereals, pasta or noodles, etc. . ). Meanwhile, liquid food contributes to weight loss, and with any diet, liquid meals are welcome. How to cook soup for a protein-rich diet, excluding most of the usual vegetables and cereals? Actually, it is quite simple!
Soup puree with spinach
Ingredients: Skinless turkey breast or thigh, 1 package of spinach (frozen can be used), 2 garlic cloves, herbs of your choice, 1/3 cup skimmed milk, salt, pepper.
Preparation: Boil the turkey, remove the meat from the broth and let cool. Finely chop the spinach and cook in the prepared broth for about 5 minutes. Disassemble the turkey meat, separate from the bones and veins, chop finely and return to the broth. Cook spinach and turkey together for a couple more minutes. Let the resulting "porridge" cool down a bit, then puree it with a blender, gradually adding milk, spices and finely chopped herbs to the soup. It is best to serve immediately, as the soup may lose its pureed consistency when reheated.
Fish soup "Salmon with milk"
Ingredients: 450 g of salmon fillet, 3-4 medium tomatoes, 1 onion, 1 carrot, half a liter of skimmed milk, any vegetables if desired, salt, pepper.
Preparation: Pour boiling water over the tomatoes, peel and chop finely. Peel the onion and chop finely too. Grate the carrots. Fry carrots and onions in a non-stick pan, add tomatoes to them a little later. Transfer to a saucepan, pour 1 liter of water, bring to a boil. Next, cook the vegetables over low heat for about 6-8 minutes. Cut the salmon into small cubes, add to the broth. After a couple of minutes, add the milk. After 5 minutes, add spices and herbs and turn off. Let it rest for 15-20 minutes.
soup with meatballs
Prepare the broth on the chicken bone, twist the chicken breast meat in a meat grinder, make meatballs and add them to the boiling broth. Then add green beans, some bell pepper, and greens to the water.