A balanced protein diet is considered one of the simplest and most effective methods for losing weight. The diet is designed for those who want to lose weight without giving up meat products. The protein diet menu consists mainly of protein foods, and the consumption of fats and carbohydrates is kept to a reasonable minimum. A protein diet for weight loss will help you lose extra pounds without causing much harm to your body, provided that you follow all the recommendations below.
Basic principles of a protein diet for weight loss
When a person eats a lot of carbohydrate-containing foods, he feeds the body with simple "fuel", and all buns, cakes, pizzas and much more, for the most part, contain simple fats and carbohydrates. The body, recognizing food, uses carbohydrates in order to maintain a person’s strength, in other words, it spends it on energy production, but it (the body) puts the remaining fats in bins, as if for a "rainy day. "A person has plenty of places where fat could be hidden, for example, the stomach or sides. But don’t despair, the body can be outsmarted. It is enough to eliminate carbohydrates from consumption and feed the body only proteins; it will immediately begin to look for a way out of the current situation and will have to burn its own fats to obtain energy.
Physical activity will also help you lose weight. A protein diet is a great way to tone up and strengthen muscles (you need a lot of protein for this), and exercise will help you burn excess fat faster.
Advantages and disadvantages of a protein diet for weight loss
Pros of a protein diet
The main and one of the most important advantages of a protein diet can be considered the fact that after eating the prescribed proportion of proteins, a person is deprived of hunger for a long time, and during this time the body continues to work for you. Protein is considered a complex food component, the body spends more time and effort digesting it, so hunger will not gnaw at you in an hour or a few hours. The second advantage of the protein diet, of course, remains the fact that after the course of the diet is completed, a person will not gain all those kilograms that he lost with such difficulty, while maintaining a balanced diet. Weight loss is especially noticeable in people with a large excess amount of fat in the body. Losing weight happens quickly enough, preventing you from starting to miss sweets. In addition, a huge number of recipes have appeared on the Internet that will brighten up not-so-bright diet everyday life, but at the same time allow you to maintain the required amount of allowed calories. The main thing is to take the first step, and when you begin to notice an amazing transformation, and the old clothes become big, you will no longer want to turn back or leave your intended goal.
Cons of a protein diet for weight loss
As in any other case, before you start following a protein diet, you need to visit a doctor and get personal recommendations regarding this step. All protein diets have contraindications - these are disorders of the kidneys, liver, heart, and pregnancy. Of course, the protein diet is very different from some other mono-diets, in which there is no balance of vitamins and minerals at all. What can we say, at least, about the cheese or kefir-apple diet. If a person decides to follow such a diet, he will not only encounter a deterioration in the quality of hair and nails, but will also experience all the delights of improper/slow digestion and constipation. In the case of a protein diet, of course, it is also better to protect your body with tablet vitamins. And the slow receipt of energy from the food consumed can cause slight dizziness and weakness. While following the diet, it is recommended to drink more fluids. It will promote good kidney function, which is at risk during a protein diet for weight loss. In addition, older people should not go on a protein diet. A large amount of protein and a small proportion of fat increases the likelihood of blood clots due to improved blood clotting. That is why the protein diet, like others, should be approached with caution.
Products for a protein diet, their preparation
There is no need to be afraid that now you will have to stand idle in the kitchen for days, trying to prepare the entire diet menu according to recipes. Not at all! The diet is very simple and does not require buying papaya or mangosteens every day. The main food for the entire period of the diet should be protein-containing foods. These especially include low-fat varieties of fish and meat, as well as protein in large quantities (found in eggs and all kinds of dairy products). You should not abuse the percentage of fat content when consuming dairy products; it is better to limit yourself to 1-3%. Some diet menus allow you to include grapefruit or orange, but you should not overuse these citrus fruits, as the acidity of the stomach may increase, which in turn will lead to negative consequences. It is better to boil all diet products that are allowed for consumption using a double boiler. This device perfectly prepares dishes, not allowing vitamins to "escape" from the product (as can happen during cooking), and also saves your time and effort. Multi-tier steamers are designed for processing and cooking several products at once. A grill will also be your assistant during the protein diet, on which you can easily cook without oil or fat.
It is worth noting that along with the listed products that are allowed for consumption, there are also those that are strictly prohibited for all those who strictly follow a protein diet for weight loss. For example, all lovers of fried potatoes will have to forget about their delicacy for the entire duration of the diet! Potatoes are not advisable to be consumed in any form, be it mashed or baked potatoes. All kinds of cereals and pasta are now prohibited! And you shouldn’t fall for the admonitions of sellers that the durum wheat from which their pasta is made can be eaten every day. This is not true, just like the fact that for good stomach function it is vital to eat oatmeal porridge in the morning, because there are many substitutes for this product in order to properly start the body after sleep. All baked goods, of course, also remain a thing of the past, especially rich baked goods. The same applies to all types of butter (butter, sunflower).
Duration of the protein diet
Typically, protein-type diets are prescribed in detail for one to two weeks. The menu is not very varied; in the second week, if present, professionals advise eating the same menu as in the first week, following the diet from the last day to the first. Among other things, nutritionists advise following a protein diet for no more than two weeks, then it is advisable to take a break of six months, only after which you can resume the course.
Protein diet menu for weight loss for the day
All menus of protein diets, of which there are a huge variety at the moment (and they often bear the proud names of the menu creators), can be studied and made your own based on them. Protein diets include the Kremlin diet, the Pierre Dukan diet, the egg diet, the Japanese diet for weight loss, the angel diet, the English and sports diets.
The prefabricated version of the diet is especially suitable for those losing weight who are not used to following a plan drawn up by another person.
It is worth remembering that you need to eat at least four times a day, this may seem difficult for some people who lead an active lifestyle and cannot devote much time to eating. But claims that you can lose weight by eating once a day are a huge misconception. Chinese wisdom says: "Do you want to raise a sumo fighter? Give him food once a day! "The fact is that throughout the whole day our body is very tired and hunger will remind itself more and more often and with renewed vigor, as a result of which there is a risk of gaining weight due to one, but very dense snack. At these moments, a person cannot control himself, and the feeling of satiety does not come immediately, as a result of which the person overeats and gains excess weight. Food should be taken in small portions several times a day. It is necessary to remember that in the morning you need to start your diet with one glass of water, after that you should wait half an hour and only then you can start breakfast. The last meal should be no later than two to three hours before bedtime. After noon, it is allowed to consume proteins along with some fiber, namely vegetables. This could be a small amount of tomatoes or cabbage, cucumber or zucchini.
To better perceive information, you need to imagine the complete menu for the week.
For breakfast
You can drink any coffee, even with milk, which is even more advisable to drink than regular black coffee, since the latter increases acidity in the stomach. Instead of coffee, you can drink any type of tea; naturally, all drinks should be consumed without sugar. You can afford a small jar of regular or drinking yogurt, or cottage cheese, or a boiled egg. Once a week you can have buckwheat or oatmeal in water.
For lunch
After the first meal, especially such a meager one, at first you will want to eat, so after two to three hours you can eat any fruit, except bananas and peaches, preferably citrus. Have some more tea.
For lunch
Lunch can be completely varied, at first you can treat yourself to coarse black bread, add two medium tomatoes, one cucumber or a couple of lettuce leaves, one hundred grams of beef/fish/chicken meat. Occasionally - soup from vegetables rich in fiber (zucchini, cabbage). You can drink tea.
For afternoon tea
You are allowed to eat apples, only one or two, and drink kefir.
For dinner
You can prepare a seafood salad with eggs, naturally, without using mayonnaise. You can eat herbed chicken breast by wrapping it in foil and cooking it in the oven without using any oil. Any meat, except pork, with vegetables will be an excellent dinner and will keep you full for a long time. After dinner, try not to eat anything other than kefir.
Protein diet menu for 14 days
A protein diet menu for weight loss for two weeks may look like this.
1 day.Breakfast: 100 g low-fat cottage cheese. Second breakfast: 2 boiled eggs. Lunch: creamy broccoli or zucchini soup baked with 100 g feta cheese. Afternoon snack: 100 ml low-fat drinking yoghurt. Dinner: 150 g grilled turkey fillet with cranberry sauce.
Day 2.Breakfast: 100 g omelette. Second breakfast: salad of fresh leafy vegetables with 1 tsp. olive oil. Lunch: okroshka on low-fat kefir with turkey or beef, 150 g of steamed fish. Afternoon snack: 100 ml kefir. Dinner: 150 g of boiled beef, fresh vegetable salad.
Day 3.Breakfast: 100 g low-fat cottage cheese with sour berries (lingonberries, cranberries). Second breakfast: 1 boiled egg. Lunch: 200 g stuffed peppers, but use vegetables, such as broccoli, instead of rice. Afternoon snack: 100 g cucumber and cabbage salad with olive oil. Dinner: 150-200 g of beef, baked with garlic.
Day 4Breakfast: 100 g boiled skinless chicken breast. Second breakfast: 100 g grilled fish, one cucumber. Lunch: 150 ml of vegetable soup without potatoes. Afternoon snack: fresh tomato salad dressed with olive oil. Dinner: 150 g beef baked with garlic, 100 g grilled vegetables.
Day 5Breakfast: 150 g low-fat cottage cheese. Second breakfast: 1 orange. Lunch: fish soup, 100 g of red bell pepper salad, lettuce, tomatoes, seasoned with lemon juice. Afternoon snack: 100 g low-fat yogurt. Dinner: 150 g turkey, stewed with cauliflower or broccoli.
Day 6Breakfast: oatmeal with water. Second breakfast: 100 g of sour berries. Lunch: 150 g grilled fish, 100 g stewed eggplant. Afternoon snack: low-fat yogurt without sugar or additives. Dinner: 150 g steamed beef, 100 g tomato and cucumber salad, dressed with olive oil.
Day 7Breakfast: 150 g low-fat cottage cheese. Second breakfast: 1 boiled egg. Lunch: 150 g grilled chicken without skin, two fresh tomatoes. Afternoon snack: grated carrots with lemon juice. Dinner: 150 g boiled shrimp, 100 g green beans.
Day 8Breakfast: millet porridge with water, you can add berries or pieces of fruit. Second breakfast: tuna and tomato salad, dressed with lemon and olive oil. Lunch: 200 g of steamed fish cutlets, 100 g of any fresh vegetables. Afternoon snack: 125 ml of drinking yoghurt without additives. Dinner: 200 g of any grilled fish with vegetables.
Day 9Breakfast: 150 g of low-fat cottage cheese with finely chopped herbs (dill and parsley). Second breakfast: boiled egg with cucumber. Lunch: 200 g boiled beef, 150 ml tomato juice. Afternoon snack: 50 g pine nuts. Dinner: 200 g steamed fish, lettuce.
Day 10Breakfast: scrambled eggs with spinach. Second breakfast: 100 g low-fat cottage cheese. Lunch: 150 g of boiled turkey, salad of fresh cucumbers and tomatoes, seasoned with lemon juice and olive oil. Afternoon snack: 1 grapefruit. Dinner: 200 g beef cutlets, lettuce.
Day 11Breakfast: 100 g low-fat cottage cheese with sour berries. Second breakfast: 1 boiled egg. Lunch: 150 g of boiled turkey, fresh vegetable salad. Afternoon snack: 75 g tofu cheese. Dinner: 150 g grilled chicken fillet.
Day 12Breakfast: 2 low-fat yoghurts, 1 boiled egg. Second breakfast: fresh vegetable salad with pieces of feta cheese. Lunch: fish soup (without potatoes). Afternoon snack: 100 g white cabbage salad. Dinner: 150 g boiled beef, 200 ml tomato juice.
Day 13Breakfast: buckwheat porridge. Second breakfast: 2 boiled eggs. Lunch: 160 g of any grilled fish, lettuce. Afternoon snack: one apple. Dinner: 120 g stewed veal, cabbage and carrot salad.
Day 14Breakfast: oatmeal. Second breakfast: leaf salad with cheese. Lunch: creamy cauliflower soup, grilled chicken breast. Afternoon snack: one boiled egg, a glass of tomato juice. Dinner: 200 g of any grilled seafood, 100 g of steamed green beans.
What can you drink during a protein diet for weight loss?
During the diet, you can drink tea or coffee without sugar, herbal infusions, and both plain and mineral water. Any fruit juices and sweet drinks are excluded from the protein diet menu for weight loss. When on a protein diet, you can sometimes drink vegetable juices - tomato juice or celery and apple juice. The main thing is that the juice contains a low amount of carbohydrates.
The diet completely excludes any alcoholic drinks to reduce the load on the liver, stomach and kidneys. In addition, alcohol blocks the enzyme pepsin, which breaks down animal protein in the stomach, and by consuming protein foods and alcohol together, you will not only not lose weight, but will most likely "get" indigestion.
Forecast for weight loss on a protein diet
If you follow all the diet instructions, as well as exercise, the weight will come off fairly quickly. But the reduction occurs differently in people with different proportions of fat. For example, with a height of 170 centimeters and a weight of sixty-five kilograms, in two weeks of diet you can easily lose from six to ten kilograms, depending on the duration and energy consumption of training.
This diet is not suitable for everyone, but if you get a doctor’s permission and approach all the points correctly, you can ensure yourself a great figure in a short period of time. Moreover, this figure will remain for a long time after the diet.