A nutritious and delicious protein diet is one of the most popular ways to lose weight. It works quickly and efficiently, and combined with regular physical activity, allows you to get rid of more than three to five kilograms of fat and tighten muscles in just one week.
Lose excess weight with a protein diet to lose weight
The bottom line is to drastically limit carbohydrate intake for a while, reduce fat intake, and make protein foods the basis of your daily diet. The secret of long-term absence of hunger in this diet is high protein content.
Why does a protein diet work? The answer is simple. Carbohydrates predominate in the daily diet and our body gets energy from them. When carbohydrates in the diet are practically lost, it is a protein that becomes a source of energy. Lack of carbohydrates forces the body to break down subcutaneous fat. Protein actively regulates water, so weight is also significantly reduced.
Protein foods consume more energy than light carbohydrate foods. The increase in energy consumption for digestion is still an increase in the effectiveness of the protein diet.
Opponents of the diet claim that high protein foods can be harmful to health. Fans are sure: if you follow all the rules and do not exceed the time allowed for the use of the protein scheme, nothing bad will happen to the body, but the weight will really decrease.
Protein weight loss diet, basic rules
To make weight loss as effective and harmless as possible in protein, you must strictly follow the basic rules:
- Do not use canned foods, pickles, marinades, semi-finished products;
- Abstain completely from all carbohydrate products: flour products, confectionery, pasta, cereals, starchy and very sweet vegetables and fruits (potatoes, corn, bananas, grapes, figs), skim milk and sour milk products (sour cream);
- Exclude alcohol and sugary fizzy drinks;
- To reduce the burden on the kidneys, which are forced to remove large amounts of protein breakdown products from the body, you must strictly follow a drinking regimen: drink at least one and a half, or preferably two liters of pure mineral water every day;
Four meals a day are more effective than three meals a day to lose weight. Therefore, it is worth applying the principles of fractional nutrition during a diet; - portions should not weigh more than 250-300 grams;
- Food should be stopped at least two hours before bedtime. In this case, it is better to drink the main amount of water before six o'clock in the evening;
- For weight loss, it is very important not to exceed 180 grams of protein and to follow a separate calorie corridor. For some, it is enough to reduce the amount of calories by a hundred kcal, while others lose weight perfectly while observing the usual energy "weight" of daily foods. In any case, the caloric content of the daily diet should not exceed 1. 5 thousand kilocalories.
You should not eat more than two eggs a day, otherwise you can increase your cholesterol levels and cause serious illness. The yolk is especially dangerous, the amount of egg white can be increased if desired.
Protein foods are easier to digest with green vegetables. This feature should not be neglected: in this way you can significantly facilitate the work of the body during the diet.
Important points
What can you eat? Any food with a basic protein content: meat (prefer lean options: beef, veal, rabbit), any fish, eggs, poultry (chicken, turkey, duck), skim milk and kefir, natural yogurt. In addition, the body needs fiber from raw and cooked vegetables. Lettuce is ideal for a protein diet of any cabbage, radishes, tomatoes, pumpkins, cucumbers.
For cooking meat and vegetables, it is recommended to use and cook without meat (for example, in a slow cooker or in the form of foil). Frying should be avoided: it increases the amount of calories and reduces the quality of protein. It would be good to limit the amount of salt (an extra load on the kidneys is useless), season the dish with spices and lemon juice.
No matter how happy the results are (and the weight loss will go very quickly), you should never eat for more than a month! You can repeat the diet only after four months so that the body can get rid of the protein attack. A long unbalanced diet is very dangerous, so you can not violate the allowable period.
A protein diet is ideal for healthy young people. It is strictly forbidden to use the protein scheme for people with diseases of the kidneys, intestines, liver, blood vessels, as well as for pregnant and lactating women, adolescents and people over 60 years.
Protein diet menus for the week
Diet to lose weight for a week. The proposed menu is approximate. By tracking your calorie content, you can change your diet as you see fit. Although you eat four times a day, you can have a snack before a meal in the form of lettuce leaves, a glass of kefir, a slice of cheese, or drink a little kefir two hours before bedtime.
Monday
- Breakfast: One hundred grams of cottage cheese (do not add sugar), green tea with no more than 2% fat.
- Second breakfast: 30 grams of cheese, eggs (steep or boiled).
- Lunch: two hundred grams of boiled beef slices (you can cook veal or other lean meat) with a spoonful of canned peas and a light salad of finely chopped cabbage with vegetable oil (150 grams).
- Meal: one slice of steamed fish with tomato slices (200 grams of each product).
Tuesday
- Breakfast: boiled egg, salad with a tablespoon of any green vegetable oil (150 grams).
- Second breakfast: a cup of low-fat cottage cheese with a spoon of natural yogurt.
- Dinner: boiled or baked fish with broccoli (total weight of the dish is 250 grams).
- Dinner: two hundred grams of boiled chicken (preferably dietary breast), two tomatoes, a slice of cheese.
Wednesday
- Breakfast: spring salad with half a tomato and cucumber with sour cream, boiled egg.
- Second breakfast: thirty grams of coffee and nuts.
- Dinner: two hundred grams of chicken, lettuce.
- Dinner: two hundred grams of beef stew with lentil garnish (one hundred grams of cooked cereal).
Thursday
- Breakfast: an omelet with two eggs, a glass of kefir.
- Second breakfast: one hundred grams of baked pumpkin, 150 grams of cooked or boiled chicken.
- Dinner: beef (200 grams), a tomato.
- Lunch: a glass of low-fat cottage cheese.
Friday
- Breakfast: three tablespoons of steamed oatmeal (do not add fat).
- Second breakfast: boiled egg, a slice of cheese.
- Dinner: Boiled chicken breast (150 grams) decorated with beans (one hundred grams).
- Meal: a piece of lean pork (not more than 200 grams) and a bowl of cooked cabbage.
Saturday
- Breakfast: a piece of boiled turkey with a garnish of green beans (total weight not more than 250 grams).
- Second breakfast: a cup of low-fat cottage cheese with a spoonful of honey.
- Dinner: boiled lean meat, light vegetable salad, filtered with butter or yogurt
- Dinner: a piece of fish and a baked pumpkin (extra total weight not more than 250 grams).
Market
- Breakfast: an egg mixed with two eggs in water with a juicy tomato.
- Second breakfast: a mixture of coffee and fifty grams of walnuts.
- Dinner: meat or vegetable broth with chopped chicken and chopped greens balls.
- Dinner: a piece of rabbit meat cooked in sour cream sauce and herbs.
How to get out of the diet
If you have the desire and strength, you can continue to lose weight on another protein diet for three weeks. In this case, once a week (Saturday or Sunday) you can pamper yourself with something forbidden: waffles, candy, cake. This will help prevent an accident and shake the "load" of carbohydrates on the body.
It takes as long as the restriction lasts to get off the protein diet. In the early days, you should gradually include the "right" carbohydrates in your diet: whole grains, whole grain breads, fruits, and small amounts of dried fruits. Make sure you observe fractional meals and drink one and a half liters of water.
Advantages and Disadvantages
There are advantages and disadvantages of a protein diet. A certain amount of weight loss is guaranteed, provided that you follow all the rules of the diet. Other benefits include:
- Variety in the diet
- . It is more difficult to lose weight on mono-diets because you get tired of the same products quickly;
- diet helps to get rid of excess water, ie helps to make the skin more elastic, get rid of cellulite (need a special massage);
- allows you to cope with high physical activity;
- can be used not only to lose weight, but also to gain muscle mass.
Disadvantages of Protein Weight Loss Scheme:
- A small amount of fiber can cause constipation.
- Protein foods are expensive.
- Sweet lovers can suffer from depression.
An unbalanced diet is not healthy. You should take a multivitamin complex for weeks (or months) to reduce the risks.
Protein Diet Review
Consuming protein products has been able to reduce the percentage of subcutaneous fat without training and without feeling hungry. With a fat-free and carbohydrate-free diet, it was possible to significantly improve your appearance without going to the gym. We were able to follow this diet for only 5 days. That is, for almost a week only proteins for breakfast, lunch and dinner, and as a result the muscles became more expressive and toned.
It is not recommended to sit on such a diet for more than a week. 5 days is already too much, it is better to eat only protein for about 3 days, then change your diet as suggested in the Ducan diet.