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Protein diet for weight loss at home, menu and diet from day to day

Dietary products with protein

Nutritionists ensure: a protein diet for weight loss allows you not only to fit into a dress a smaller size, but also to regulate weight. And you have to endure for a relatively short time - 2 weeks. But diet also has pitfalls.

How does this diet differ from the rest

Medically approved human diet contains 12% protein. This is enough for an active life and healthy body work. At least 1 g of "pure" protein should drop per 1 kg of human weight.

Eating a protein diet is based on reducing your intake of carbohydrates and fats. That is,increases the daily percentage of protein consumed by a person.

Protein takes four hours to digest to make sure you feel full during the day. You will not starve to death for such a diet.

List of Approved Products:

  • lean meats (skinless chicken or turkey fillets, beef, rabbit);
  • reduced fat milk (as well as vegan milk - say soy milk);
  • chicken eggs or quail (it is better to use only protein);
  • "dried" fish varieties (hake, pollock, cod, carp, pike);
  • seafood (shrimp - yes, crab sticks - no, these are carbohydrates);
  • soy products (tofu cheese, soy or goulash, toasted soy salad);
  • legumes (peas, beans, beans, lentils);
  • flour flour, quinoa;
  • vegetables such as brussels sprouts, broccoli;
    • seeds
  • (champion in protein content is pumpkin);
  • arra.

Bread and flour products, sweets, foods high in fat, alcohol and soda are prohibited.

The girl on the diet

Protein Alternative

The Atkins diet and the Kremlin diet are based on a similar nutritional principle. Such diets are also effective (this is evidenced by repeated examples of stars evaluating protein nutrition in interviews), but it is difficult to call them the healthiest. Reviews of those who are losing weight often end with the words "I could not hold myself, I lost it. "

The point is, these diets exclude carbohydrates. And, since these nutrients are necessary for the body, a person will constantly dream about sweets, until the thought of sweets or pies becomes an obsession.

Ducan's diet is also protein (especially phase 1 - Attack). But in this case, reviews warn of possible kidney problems. On this diet, you should never violate the drinking regime, and if the kidneys previously gave laziness (sand or stones were found in this organ, a history of a chronic "sleeping" disease), it is better not to risk andlose weight with another method.

How does such food benefit the body?

Proteins, they are proteins - these are the "bricks" from which the human body is built. Digestion turns them into amino acids, without which muscle growth, proper hormone production and liver are impossible. A person who consumes very little protein faces chronic fatigue, reduced performance, inability to build a beautiful muscle relief when playing sports.

That is, a lot of protein is not only lack of hunger, but also strength, beauty, health.

Pro Diet

  • Unlike mono diets, protein foods likewith a large list of allowed dishes. And if you compare to the "hungry" methods of weight loss (for example, with the Japanese or French diet), this food is abundant, and you will not have to struggle with the appetite that constantly arises.
  • Necessary products are sold in every supermarket.
  • The body gets used to small parts, so even after leaving the diet the body will not require a "bowl" of food.
  • You are losing weight not because of losing muscle mass but because of melting fat(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 bad onion or celery soups, hard boiled buckwheat and other dubious joys of mono-diets.
  • The result is stuck. If the weight returns, then only after 6-8 months.
  • Protein forcon bone. Protein diet is an effective prevention of osteoporosis.

But do not forget thedrinking regime. Mandatory daily amount of 1, 5-2 liters of water is a guarantee of fresh health, tight skin (even with a loss of 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 loss. However, in the following days, the body needs clean water: the fluid will help remove toxins released during the "melting" of fat reserves.

Disadvantages and contraindications

  • The protein diet is unlikely to be suitable for vegetarians because it is based on the regular use of animal products. Of course, you can try to get out of it by eating lots of soy substitutes (vegan sausages and meatballs) and legumes. But at the same time, there will be no dietary choices, so it will quickly become boring.
  • This diet is slow. For a week in the "protein" you can lose weight, but this weight will not be regulated. To get a more or less worthy result, lose weight by 2 weeks.
  • Thediet is categorically contraindicatedfor people suffering from liver and kidney diseases. At risk are also those who suffer from arthritis, osteoarthritis and other joint diseases, who have problems with the gastrointestinal tract (chronic pancreatitis, dysbiosis, colitis), heart problems (arrhythmia). It is worth refraining from a protein diet for pregnant women as well as women in breastfeeding.
  • Although it is believed that this is not a "hungry" diet, it is impossible to eat protein food "from the stomach". That is,still has to limit himself by measuring small portions and refusing too much food.
  • Due to a decrease in the amount of sugar in the diet, a person may face inability to concentrate at work, reduced ability to work, mood swings unreasonably. It will be especially difficult for people with mental work.
  • In addition to carbohydrates, such a diet is low in fiber. And for such food the body will "revenge" for constipation. Frequent drinking will help solve this problem (but instead of tea, pour yourself clean still water). Also, do not ignore fresh herbs, vegetables, bran (add to salads, cottage cheese, buy whole grain bread).

Can a protein diet hurt?

Yes, if the person gets too carried away completely giving up carbs. True, we get fat from them, but carbohydrates are neededfor muscle strengthening, proper cell division of the body, mental activity and the same physical endurance.

Moreover, the increased protein content in the dietprovokes the appearance of sand and kidney stones, constantly overloading this organ. So extending your protein diet (even if you really liked the diet) is not worth it.

By the way: it is believed that if a person goes for sports on a protein diet (including strength training), the damage of a large amount of protein will be minimized.

When you start losing weight, remember. . .

  1. Mos ki uri. Hungry - cook! You can have a snack, but - only light vegetables or dishes allowed with protein.
  2. Drink with meals. And not 2-3 sips, but up to 2 glasses of water. The juice will help your stomach handle heavy meals.
  3. Get rid of fat(if possible completely). Do not grease the salad either.
  4. If you see that you are buying some fruits and vegetables, do not hesitate - addvitamin supplementsto your diet.
  5. Complete your diet with exercise.This is not only possible but necessary because physical fitness and shaping will speed up the weight loss process.
  6. desirably desirable to eat partially, dividing the daily food into 6 meals.
  7. You can repeat this diet after 4 months, but better later.
  8. Desired daily caloric value -from 700 kcal, maximum 1200 kcal. Remember: the daily energy requirement for a petite woman and a tall muscular man is different. If the 700-800 kcal mentioned are enough for the former, then such a diet will "kill" health, its rate is at least 1200 kcal, or even more.
  9. Menu should be balanced: Combine plant and animal proteins.

What to cook all week

The simplest menu for a week and 14 days does not require a long stay on the stove (after all, a long cooking is a constant "sampling" and an unquenchable appetite). Use products with a minimum, or better - zero fat content.

But: it can be difficult to buy diet food in supermarkets or cafes. So it is better to prepare lunch in advance, at home (morning or evening), take it with you to the office on a tray and heat it there.

Breakfast: quick ideas

Take breakfast 30 minutes after getting up.

  1. A piece of cottage cheese without honey and sugar. You can make the most delicious dish with 2-3 tablespoons of berries, a handful of seeds, or garlic and herbs. You can rarely afford to dry fruit (say, raisins). But bananas, grapes or honey should not be added to cottage cheese - these products contain a lot of carbohydrates.
  2. Omelette with spinach and / or broccoli.
  3. Egg scramble. The recipe for this dish is simple: break the eggs in a cold pot, add the butter and put the pot on the fire. The eggs are mixed. When cool, we take out the frying pan on a plate and sprinkle with herbs. . . Yes, this is the same omelette, but by Gordon Ramsay! But it is rarely worth cooking because the recipe contains oil.
  4. Sandwich: A slice of bread with unbaked wheat + boiled chicken breast + lettuce.
  5. Chicken (boiled, roasted) + salad with fresh carrots and apples soaked in lemon juice.
  6. Chicken broccoli soup.
  7. Unsweetened oatmeal + protein omelette (1 egg yolk can be left for 3 proteins).

To make it at lunch, you need amorning snack. The protein diet does not stop it.

Allow yourself 2-3 fruits. They will saturate the body with "fast" fructose and carbohydrates, which in the first half of the day will have time to move and will be fully consumed.

But since the diet is protein, you should choose a snack suitable for it: a protein shake, a slice of low-fat cheese, boiled egg white, a smoothie with soy milk, grated carrots with sour cream.

Lunch: Easy to take

  1. Lentil soup (you can cook for 2 days, and so that the soup does not become boring, the next day turn it into puree and arrange it with light sour cream).
  2. Steak + vegetable salad (without potatoes and corn).
  3. A serving of cereal noodles (or hard wheat pasta) + vegetables + tofu.
  4. Light shrimp salad.
  5. Grilled turkey (fillet) + green salad.
  6. Boiled chicken fillet + a portion of mushrooms (cooked without sauce, boiled or roasted, including grilled). These dishes can be prepared in double quantities, leaving half for dinner.
  7. Steamed chicken meat + rice garnish (maximum 5 tablespoons).

Some nutritionists also allow salmon fillets to be cooked, but not more than 75 g per serving.

After lunch,afternoon snackis ​​important (or snack # 2). In this case, try to avoid carbohydrates and fats. Crunch with fresh cucumber or 2-3 lettuce leaves.

Walnuts are also a great solution. There is a lot of protein in this product (especially in peanuts, almonds, pistachios), but no less calories, so eat less, but do not deal with nuts. The maximum daily dose is 30 g of nuts. It is desirable that this product be neither fried nor salty.

Dinner: Hey Easy!

  1. Chicken fillet + celery salad (any kind).
  2. Falafel + Green Salad. Important: Falafel recipes require you to fatten it deeply. But this is not your option because you are losing weight. Bake the chickpea balls in the oven, so it will turn out to reduce the calorie content of the dinner in time.
  3. fried rabbit + quinoa garnish.
  4. Mussels cooked in tomato sauce.
  5. Boiled beans + steamed lean fish fillets.
  6. Boiled or canned tuna + a serving of seaweed.
  7. Protein omelette from 3-4 eggs + fresh tomatoes.
  8. Salad of boiled protein and fresh vegetables.
  9. Be it boiled beef + a glass of tomato juice.
  10. A portion of cottage cheese casserole (no sugar, with dried fruit, eggs and 2-3 tablespoons of oatmeal).
  11. Baked apples with cottage cheese and cinnamon.

You do not need to delay dinner.Finish it 3 hours before bed.

However, you should not fall asleep from hand to mouth either. If before going to bed "suck spoon", drink a glass of low-fat kefir, "empty" yogurt, yogurt.

Leaving the diet

Do not rush to buy cakes and fast food!

First, cook everything as you used to, but start pouring vegetable oil into salads(sesame, olive). Also pay attention to coconut oil - it can be used to flavor porridge, and also fry in this oil. At the same time, coconut oil saturates the body with vitamins, but contains few calories.

Eat 100 kcal a dayuntil you return to the "pre-diet" diet. . . However, if you have gained extra weight because of it, you have probably already reviewed it and will never eat it again!

And don't forget to include morefiber in your diet (champions of this nutrient - bran, pears, avocados, apples, beets, artichokes, chia seeds). Your task is to quickly clean the "stagnant" intestines.

The experience of those who lost weight (and did not lose weight)

Positive Comments

  • Diet works, weight disappears.
  • Do not leave the gym.
  • Pa uri. She was hungry - she immediately got some protein from the "baskets". If you ran and did not have time to cook something for yourself the day before, snacks for this diet are also sold at gas stations and in small shops near the house (cereal bread, nuts, meat appetizers, fish filletsdried or squid rings, salted or canned).
  • Describes the experience of losing weight on 100% plant protein (the basis of such a diet consisted of lentils, soy meat, as well as tripled the amount of dairy products).
  • Along with losing weight, you can gain memorable muscles, pump abs, tighten buttocks.
  • After losing weight, the volumes from the waist and hips were gone, but the torso remained unchanged.

Overweight women also call the protein diet"beauty diet"because during this diet, the appearance of cellulite is reduced, the face is refreshed, the skin is tightened, acne and blackheads disappear. Finally, during this period it is especially sweet and healthy to sleep - and healthy sleep also has a positive effect on appearance.

And the "icing on the cake":Positive reactions to the protein diet - about 95% of total weight.

Destroyed criticism and illusions

  • If your store does not sell a rabbit, and you rarely buy turkey, you will need to build the entire chicken menu. As a result, by the end of the second week, you do not want to look at this meat.
  • People with high blood pressure jump from high protein.
  • Some people crave cakes all the time.
  • If you stick to the diet and strengthen it, protein poisoning will start. This condition can be recognized by thecharacteristic body odor that has appeared- it gives acetone to the skin. The smell is gone - we urgently "wrap the fishing rods" and introduce fiber, glucose.
  • If you need to lose weight to the maximum, you need to count calories in a diet, weigh portions.