Protein diet is very popular among world show business stars, athletes and ordinary people.This is an effective weight loss technique that allows you to lose weight quickly without harming or stressing the body.But you need to lose weight according to the rules, so that instead of a beautiful figure, you do not have health problems.
The main characteristics of a protein diet
You should start the diet by learning its basic principles.This includes:
- Protein is the basis of nutrition.It should make up at least 60% of the daily diet.
- The amount of fats and carbohydrates is reduced to a minimum.Ideally, they should not be more than 15% of the daily diet.
- Vegetables and fruits are allowed in the menu, which makes the diet more varied and balanced.
- Physical activity is required.
- Meals should be divided 6 times a day, the portion size does not exceed 200 grams.
This nutrition system allows you to lose 4-5 kg per week without feeling hungry.Proteins saturate the body with important substances, but according to this system you cannot eat for a long time.The maximum term is 21 days.The optimal period of the diet is 14 days.
Who is a protein diet suitable for?
A protein diet is ideal for those who want to lose weight quickly and without stressing the body.Thanks to a varied diet, you don't have to eat only one type of product, and the high nutritional value of meat will keep you from feeling hungry for a long time.
For athletes and people with an active lifestyle, a protein diet helps them lose weight and gain muscle mass.Weight is lost by losing fat, not muscle.It helps to create a beautiful, sculpted figure.
Contraindications of protein diet
Ideally, you should consult a doctor to determine contraindications before starting a diet.This is a rather serious power system that should not be used by individuals:
- minors and the elderly;
- pregnant and lactating women;
- diabetics;
- kidney and liver diseases;
- with cancer;
- with an increased level of blood clotting;
- Under high physical and emotional stress.
You should not start a diet when you are sick or feeling unwell.
When following a protein diet, it is necessary to take vitamin complexes.This is necessary to prevent hair loss, nail and tooth decay.
Protein norm
An average person needs 0.8 grams.protein per kilogram of body weight.This norm is doubled for weight loss.If you follow a protein diet, you should get 1.2 to 1.6 grams per day.protein per kilogram of body weight.It is not the current, but the planned body weight that is taken into account.
In order to calculate how much protein is included in a prepared dish, you need to know its composition and the amount of protein in each ingredient.
For example.Planned weight - 70 kg.You should consume 84 to 112 grams per day.squirrel.The menu is being compiled:
- Beef - 200 gr.(37.8 g of protein);
- Egg - 2 pcs.(12.7 g of protein);
- Cottage cheese - 200 gr.(33.4 g of protein).
It turns out 83.9 g.squirrel.In addition, other foods are taken into account, which increases the total amount of protein consumed.
For the correct calculation, buy a kitchen scale and weigh each product fresh.
Pros and cons of a protein diet
A protein diet, like any specialized nutritional system, has its pros and cons.They need to be taken into account when planning weight loss with the help of proteins.
Benefits include:
- A variety of food.You don't have to eat just one product.The list of permitted dishes is quite extensive.
- No hunger.Proteins relieve hunger for a long time.This allows you to lose weight without the overwhelming desire to eat anything.
- Strengthening the immune system.Proteins increase the endurance of the body and increase physical strength.
- Rapid weight loss.After the diet, if you do not return to the previous table, but eat healthy food, the lost kilograms will not return.
- Weight loss due to fat layer.The body gets energy from fat, not muscle.Therefore, muscle mass does not suffer on this diet.
- Ideal for athletes.Thanks to the presence of a large amount of protein in the diet, muscle mass is actively formed.As a bonus of losing weight, the athlete increases the endurance of the body and creates a beautiful relief on the body.
But the protein diet also has disadvantages.This includes:
- Mental capacity can be reduced by limiting the amount of carbohydrates in the diet.
- There is a risk of blood clots due to increased blood density and clotting.
- Calcium is leached out and problems with bones and teeth can occur.
- An unpleasant odor appears from the body and mouth due to the increase in ketone bodies in the body.
You should approach the protein diet wisely, make sure to take vitamin complexes to compensate for the lack of nutrients.This weight loss method is suitable only for absolutely healthy people who do not have chronic or acute diseases.
Another disadvantage of a protein diet is the complete rejection of sweet and fatty foods.And if you can't do without sweets and cakes, then such a food system will cause nervous stress.It is worth choosing a different diet where carbohydrates are allowed in small amounts.
Protein diet rules for weight loss
To help a protein diet for weight loss, follow some important rules:
- Focus on proteins.These are meat and dairy products.You are allowed to add a side dish to the main dish once a day.
- Limit the amount of fat you consume.Their daily amount should not exceed 30 grams.
- Cereal is allowed, but only in the first half of the day as a side dish.Choose foods with low calorie content, excluding semolina and millet.
- Vegetables can also be used as a garnish, but potatoes and other types of starch are completely prohibited.You can eat cabbage, tomatoes, cucumbers.
- Fruit is allowed, but not sweet.Give preference to oranges and green apples.
- The last meal should be 2-3 hours before bedtime.
- During the diet, you will have to give up alcohol and sweets.
- During a protein diet, a lot of liquid is expelled from the body, so the daily amount of water consumed should be increased by 1.5 times.Drink at least 2 liters of fluid per day.
- Ideally, you should avoid salt.You can add dried herbs, garlic and soy sauce to the spices.
If you feel dizzy during the diet, health and sleep will deteriorate sharply, then you should add more complex carbohydrates to the diet.
Allowed foods for protein diets
When creating a menu, consider the list of foods allowed on a protein diet.This includes:
- meat.Lean cuts of beef, chicken, veal, rabbit and turkey are allowed.Fatty meat of pork and lamb is completely prohibited.
- Fermented milk products.The daily diet should include low-fat cottage cheese, natural yogurt and kefir.
- eggs.Be sure to eat chicken or quail eggs.They can be soft-boiled, scrambled eggs or omelets.It is recommended to take 2 chicken or 4 quail eggs per day.
- fish.Another source of protein is lean fish.Steam, oven or fry without adding oil.
- green vegetables.Fiber is essential for complete digestion of food and improving well-being.Give preference to tomatoes, cucumbers, cabbage and zucchini.Vegetables can be eaten fresh, stewed, baked or boiled.
- grain.A high protein diet involves avoiding all types of grains.But they are still necessary as a source of carbohydrates.You can cook buckwheat, peas or oatmeal.
- fruit.Nutritionists recommend eating citrus fruits on a protein diet.But be careful with them - high acidity has an irritating effect on the stomach lining and can cause gastritis.
For drinks, give preference to herbal infusions and green tea.A small amount of coffee is allowed - no more than 1 cup per day.Most of the liquid should be plain water.
Prohibited foods for a protein diet
The list of prohibited foods on a protein diet is much wider.This is due to the fact that the food system involves the rejection of most food groups.So this list includes:
- Bakery products are completely excluded.You can eat 1 piece of rye bread several times a week.
- Pasta.
- Sweet and flour dishes.This includes all foods containing sugar.You can't even enjoy drinks.
- alcohol.Some high-protein diets allow you to drink a glass of dry red wine a day.But still it is better to refuse alcohol in any amount.
- Starchy vegetables.Avoid radishes and potatoes.Despite their nutritional value, they gain weight.
- sweet fruitBananas, pears, melons are prohibited.
- Fast food products.Fast food should be excluded from the diet.
- Carbonated drinks.
Giving up favorite foods is difficult only for the first week.Then you will get used to eating right and you will keep this habit after the diet is over.
How to organize a protein meal
To ensure that the new diet does not harm your health, follow the plan:
- They are preparing for a diet.In 2-3 weeks, gradually start giving up sweets if you have a great love for them.Replace sugar with dried fruit, reduce the amount of sweetener in drinks.
- Smooth introduction into the diet.You should smoothly switch to a protein diet, refusing other foods for 1-2 days.
- the diet itself.Be sure to monitor your health and control your weight.
- Refusal to diet.Complete the diet smoothly, gradually increasing the amount of food consumed.
It's good if the diet time falls on vacation, which reduces the temptation to skip lunch or a full breakfast.
Buy groceries by making a menu in advance.When you go to the store, you risk buying a product from the prohibited list.
Be sure to play sports.You can join a gym or opt for home aerobics.Yoga and jogging will help you.Physical activity should be at least 3 times a week.But remember that if you have not played sports before, you should not overload your body.Start with light exercises and gradually increase the load.
Duration of protein diet
The maximum duration of the protein diet is 14 days.During this time it is possible to lose up to 15 kg.After a 3-month break, you can repeat to improve the result.
The optimal period is 10 days.During this time you can lose up to 10 kg.The result depends on the individual characteristics of the organism.The more you weigh, the more active your weight loss is.
The minimum term is 7 days.This allows you to lose up to 8 kg.This period is suitable for those who find it difficult to give up their favorite foods.
Sample menu for weight loss for a week
An approximate menu of a protein diet for weight loss for a week will help you decide on your diet.Take the specified dishes as a basis, but adjust them taking into account the lists of prohibited and permitted foods.
| day | Breakfast | dinner | Dinner |
| 1 | Cheese omelette, green tea | Beef stew with buckwheat | boiled fish |
| 2 | Low-fat cottage cheese | Boiled chicken breast, cucumber and tomato salad | Scrambled eggs, green tea |
| 3 | Oatmeal on water | Stewed veal with zucchini | Baked salmon with lemon and herbs |
| 4 | Curd cheesecakes | Rabbit in sour cream sauce, brown rice | Steamed turkey cutlet |
| 5 | Toast with cheese | Fish soup with rice | Beef fillet baked with soy sauce |
| 6 | Low-fat cottage cheese, apple | Veal, carrots, cabbage and zucchini | Caesar salad |
| 7 | Buckwheat porridge | Chicken soup with meatballs | Fish pot |
What to eat as a snack:
- boiled egg;
- kefir;
- natural yogurt;
- apple, grapefruit;
- cheese
- cottage cheese pancakes and casserole;
- Vegetable salad.
You should eat 3 full meals and 2-3 snacks every day.Before going to bed, 2-3 hours before going to sleep, you can drink a glass of kefir, tea or eat natural yogurt.Food should be as light as possible so that you do not feel bad due to indigestion and a full stomach.
If you play sports, take extra protein shakes.Choose foods that do not contain sugar and additives.This cocktail will relieve you of the feeling of hunger and will not cause weight gain.
Get off the protein diet
In order for the lost kilograms not to return after the end of the diet, you must return to the usual table correctly.Add 1-2 products to your diet every day, leaving sugar, pasta and potatoes at the end.Start with vegetables and fruits, increase the number of side dishes.Be sure to include grains as a source of carbohydrates.
Nutritionists say that the withdrawal period from the diet is twice as long as the duration of the diet itself.If you followed a protein diet for 10 days, then you should finish it in 20 days.
Follow a healthy diet to maintain results.Avoid unhealthy, fatty, fried foods.And then the weight will disappear, your figure will become slim, and you will receive health and beauty as a pleasant bonus.
Mistakes in the protein diet
Many people are prevented from achieving their goals by common mistakes.This includes:
- Quickly give up carbohydrates and fats in favor of proteins.Remember that the protein diet is serious, so you can't suddenly "get into" it in one day by giving up your usual diet.
- Complete rejection of carbohydrates.The diet should include vegetables, fruits and cereals in small quantities.Otherwise, bad health and stress cannot be avoided.
- Lack of physical activity.You cannot achieve a beautiful figure without sports.But stretch marks and sagging skin are worth the wait.
- hunger.Plan your diet so that you don't feel hungry.Otherwise, the body will go into extreme energy conservation and start storing fat.
Seamlessly transition to a new system and take control of your well-being.And then you will lose weight in a week without stressing your body.