Protein diet for weight loss: 3 menu options, advantages and disadvantages of the diet

hello! Today I will tell you how to lose weight up to 3 kilograms in 10 days without feeling hungry and without intense exercise. We were taught that results can only come through hard work. However, there is a protein diet for weight loss, And with it you can actually lose weight, with many conditions, in almost no time. Below you will learn how to fit into those skinny jeans you never bought.

See Next - Protein DietNot suitable as a permanent basisYou can practice this several times a year for 7 to 14 days.

What we will talk about in this post:

• What is protein diet?
• When and for whom it can be used,
• Its pros and cons (we'll definitely look into the differences),
• Permitted and prohibited products,
• estimated food for several days,
• Reviews from people who have tested the system themselves.

What is the reason for losing weight on protein?

What have you heard about protein diets? Many people often confuse this with keto nutrition. However, there is a small but fundamental difference between these weight loss options. Take a look at the diagram.

• Macronutrient ratios on keto: B – 20%, F – 75%, U – 5%;
• The ratio of macronutrients on protein diet: B – 70%, F – 5%, U – 25%;

The high-fat system (keto) involves eating large amounts of fat-rich food. If it's fish, it's the fattest; If it is meat, it is definitely not lean. And most importantly, it should not contain any other ingredients. Carbohydrates, even complex ones, are prohibited; They can be obtained only from vegetables, herbs and some other products.

In contrast, losing weight on protein foods prohibits eating too fatty foods and allows small amounts of "long-term" carbohydrates for breakfast or lunch. Additionally, you should avoid unsweetened dairy andEating fermented milk ingredients is allowed.

That is, you practically do not limit yourself in food, you do not experience hunger and at the same time you lose volume and weight. The main thing is to maintain your calorie intake, protein foodsare very satiating, you may not get the required calories, this will slow down the weight loss process. This can be calculated using a calorie table. There are a lot of them on the internet. For easy countingPrint and hang on your refrigerator, or use the free app. The daily norm for weight loss with a less active lifestyle is 1200-1500 kcal.

The optimal number of meals per day: five to six times in small portions. Coffee, tea without sugar and water are allowed. The muscles are not damaged and remain in place, and with physical activity it also increases. Can.

The advantage of this diet is that due to the lack of fast carbohydrates:

• First, excess moisture is removed,
• And secondly, the reserves of the arms, hips and abdomen are used.

Therefore, you lose weight much faster and the results are visible immediately. This technique is also called "drying". Athletes actively use it before important competitions.

Protein foods for weight loss: list

Let's find out what qualifies as protein products. Many people may have different ideas about them.

Here's what you should buy during your diet:

• Chicken breast and turkey,
• Ham without starch and sugar, from the same bird
• Veal, beef, rabbit,
• low-fat cheese (cottage cheese, feta, tofu),
• Low-fat and sugar-free dairy products,
• Cheese up to 9%,
• sour cream up to 15%,
• Fish (it is better not to take too fatty), seafood,
• mushroom,
• Vegetable oil,
• Masur lentils,
• eggs,
• Whey protein (optional, but as a snack - salvation for the lazy).

You should also include in your shopping list:

• Green vegetables and fruits (avoid overly sweet fruits and limit to 1-2 pieces per day),
• From cereals, give up rolled oats, buckwheat, brown rice (albeit in small quantities).
• Greenery.

Avoid frying because. , , This destroys the amino acids. It is best to cook, bake, or boil the ingredients.

Here is a list of what should be excluded from the diet:

• sweets (anything containing sugar),
• Honey,
• buns and white bread,
• soda and any alcohol,
• Semi-finished products, including sausages and frankfurters (even if their composition is ideal),
• canned food,
• Pasta,
• grains with high glycemic index (white rice),
• sauce,
• spicy food
• Fast food and street food.

Let me remind you that this list of restrictions is only for 7-14 days. Then you can gradually introduce the content.

Ideally, eat what has been prepared at home, not in a cafe, and you will be happier on the scale and in the fitting room.

protein norm per day

Under normal conditions, without physical activity, a person should have 0. 66-0. Requires 8 grams of protein per kilogram of body weight (WHO). This norm is doubled for weight loss on a protein diet. If you follow a protein diet, the norm is 1. 3 to 1. 6 grams. Per 1 kg weight.

The calculation takes into account not your current body weight, but your desired weight.

How to avoid harm from excess protein?

But it is important to clarify: the protein diet is not a healthy diet. In the sense that it is not balanced in terms of BJU and is suitable for time-limited use. The most optimal is a week, maximum 14 days. If it is morelonger, you can harm your body and get a long list of problems instead of a flat stomach. I will consider this point in detail further.

By the way, for people who do not get enough protein in their daily diet, it may also be useful to switch to a similar diet - eating habits should be reorganized.

Amino acids in foods of animal and plant origin are important for immunity, especially in the cold season. Residents of coastal countries get sick less because they regularly eat sea fatty fish.

In addition, without protein it is impossible to keep the skin youthful. Flabbiness, dullness, peeling, early wrinkles - these, among other things, are symptoms of the lack of meat and fermented milk in your daily menu.

It is especially important for women to get all the microelements. Their deficiency causes inflammation in the female reproductive system, difficulty conceiving, dizziness, etc.

Pleasant side effects of this diet are decreased appetite and weight loss. Tested for yourself - after a good steak you soon won't want to eat. And you completely forget about sweets.

Once I took a course of fish oil and noticed that I began to crave sweets and cookies less. However, do not rush to get ready for the supermarket. Let's find out, is this menu right for you?

To whom and how much?

Despite the apparent PP-ness of the diet, it has a number of limitations.

• First of all, it is not balanced. Carbohydrates and fats will be reduced. Add here the lack of vitamins and minerals.

  That is why it is not recommended to abuse this menu. One week, maximum 14 days. This is a critical period after which the body will understand that it is missing something and will start to rebel. But we do not want that. Ideally, take additional vitamins for seven to fourteen days. Of course, after consent from your doctor.

• Secondly, the load on the kidneys is significant, which means that they are working to the limit. This should not be the case.
• Third, the recommended break between diets is at least 3 months and preferably six months. That is, such a pronounced remedy cannot be used against New Year's gluttony and then even after March 8. In the year onlyTwo to four times a day, wisely, with the right grocery list and thoughtful recipes.

Who is suitable and who is not suitable for protein weight loss?

If your health is fine, you are not allergic to amino acids or some ingredients of the menu, and you want to lose weight up to 5 kilograms, you can safely switch to a protein diet.

But, as always, I strongly advise you to consult a physician or registered dietitian before experimenting on yourself.

Here is a list of contraindications under which you should not eat too much protein at dinner, lunch and breakfast:

• pregnancy and breastfeeding,
• kidney problems,
• diabetes,
• chronic diseases,
• anemia,
• diseases of the female reproductive system,
• liver problem,
• Gastrointestinal diseases.

In addition, children and adolescents should not switch only to meat and dairy products. Their growing bodies require large amounts of carbohydrate fuel.

System professionals

Let us outline all the benefits of this system:

• A relatively safe technique of weight loss. It is not a mono-diet that has an intense effect on the immune system nor a cruel detox. With reasonable amounts and a healthy approach, nothing bad will happen,
• A weight loss system that really works. According to my friends, they really lost several kilos without much effort,
• Ideal diet at home. No complicated dishes or recipes. Very simple, understandable food that is sold in every supermarket,
• I don't crave sweets at all and my appetite decreases. It's true! I checked it myself. Sometimes the need for dinner disappears completely,
• You can even arrange fasting days on holidays or while traveling (of course, if you have a strong willpower),
• Easy to prepare dishes.

What about the shortcomings?

Disadvantages of protein nutrition

Don't rush to buy chickens and eggs until you read the following points:

• Relatively small list of food products. There are options to choose from, but many familiar ingredients are still banned. For example, the same potatoes,
• At first, lack of carbohydrates can cause weakness and nervousness. Even actual sugar withdrawal occurs. If you have a sweet tooth, be patient for a few days, then it will become easier,
• Stool related problems. Constipation can occur due to lack of fiber. You can solve the problem by taking vegetable oils in raw form, drinking at least one and a half liters of water and including vegetable salads in the menu.
• There is smell of ammonia coming from the mouth. This happens when there is more protein in the body than normal. Only drinking plenty of fluids will help a little here,
• You need to exit the diet carefully. Many "nutritionists" write that the weight is lost and does not return. Yes, it is true, but provided that you gradually and correctly return to the normal diet. Switch up. Gradually add small portions of complex carbohydrates and only then gradually add sweets and starchy foods.
• If you are undergoing treatment or do not want to quit drinking, you should not even start,
• You need to eat 4-6 times in small portions. This point is not a fixed minus. But when time is pressed, it can be difficult to find an opportunity to snack more than once at work.
• You need to think about the menu so that it is not boring and at least somehow balanced.

You decide for yourself whether this weight loss option is right for you. Please read these points carefully and consider your options and needs. If losing weight in this way is not suitable for you, consider your health. There are many options to lose weight without causing harm.

Protein diet for weight loss: menu for several days

I offer 3 options of meals. You can swap and combine the recipes at your discretion. Add something of your own. I deliberately did not schedule it for the week, because there are many options. You will see for yourself.

Option 1

Breakfast

• two boiled eggs
• 30 grams cheese
• Vegetable salad with a spoon of oil
• coffee

Breakfast

After a few hours, have breakfast with natural yogurt or 5% cottage cheese along with a spoonful of sour cream with your favorite nuts.

dinner

• Fish steak tilapia or catfish with brown rice (about a handful) and a small portion of cucumber.
• Spinach or mushroom soup.

dinner

For dinner, make stew with vegetables (not potatoes) and chicken. A few hours before bedtime - kefir.

Remember to drink several glasses of water between meals.

Option 2

Breakfast

• 2 whole-grain toast, spread with cream cheese, topped with avocado and a piece of lightly salted fish.
• 1 boiled egg, 30 grams of hard cheese.
• Coffee is a great start to the day.

Breakfast

A handful of nuts and vegetables cut into strips.

dinner

• Soup is a good first course for lunch. Any version of it without potatoes or rice.
• Chicken fillet baked in spices under a cheese cap.
• A serving of broccoli or cauliflower.

dinner

• Stewed chicken breast, 3 tablespoons of buckwheat, cucumber salad with tomatoes, herbs and onions. Add a teaspoon of oil.
• If desired, before bedtime - a portion of whey protein in milk 3. 2% or kefir.

Option 3

Breakfast

• Omelet with vegetables and stewed turkey pieces.
• Buckwheat bread with feta.
• Coffee or tea.

Breakfast

Kefir with some unsweetened fruits. I sometimes blend the ingredients in a blender and get a great smoothie.

dinner

For lunch, make a fashionable bowl now: mix in a plate a little boiled cereal (rice or lentils), chopped lightly salted fish, your favorite vegetables, avocado, put an egg in a bag, runny yolk for sauce. The result is a nutritious dish that will last until the evening.

dinner

• Soup made from chicken thighs and green vegetables (broccoli, spinach, celery, onion, cabbage, zucchini).
• Salad of cucumbers and canned tuna in its own juice.

As you can see, you will need the simplest recipes and quick meals.

What are people saying?

Girls I know said that when they needed to lose a few pounds quickly, they resorted to protein diets. According to them, losing weight this way was one of the most comfortable in life. There is no need to limit yourself in food intake, on the contrary, you need to force yourself to eat regularly.

Here's what my friend says:

"I stayed on a protein diet for 7 days and lost 3 kilograms. Without effort and without hunger. The first two days I really wanted sausages and sweets. It was strange to drink tea without sugar. But on the third day it somehow became easierOn the other hand, I stopped myself from drinking sweet hot drinks.