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 harm and stress to the body.But you need to lose weight according to the rules, so you will not end up with health problems instead of a beautiful figure.
The main features of a protein diet
You should start the diet by learning its basic principles.These include:
- The basis of nutrition is protein.It should make up at least 60% of the daily diet.
- The amount of fat and carbohydrates is reduced to a minimum.Ideally, they should not exceed 15% of the daily diet.
- The menu is allowed to include vegetables and fruits, which make the diet more varied and balanced.
- Physical activity is required.
- Food should be divided up to 6 times a day, serving size is not more than 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 you cannot eat them according to this system for a long time.The maximum period is 21 days.The optimal period for the diet is 14 days.
Who is the protein diet suitable for?
A protein diet is ideal for those who want to lose weight quickly and without stress to the body.Thanks to a varied diet, you do not need to eat only one type of product, and the high nutritional value of meat eliminates the feeling of hunger for a long time.
For athletes and people with an active lifestyle, a protein diet helps to lose weight and gain muscle mass.Weight is lost by losing fat, not muscle.This helps create a beautiful, sculpted figure.
Contraindications for a protein diet
Ideally, before starting a diet, you should consult a doctor to determine contraindications.This is a very serious power system that should not be used by individuals:
- minors and elderly people;
- Pregnant and lactating women;
- diabetic patients;
- with kidney and liver diseases;
- With cancer;
- with increased blood clotting;
- under high physical and emotional stress.
You should not start a diet when you are sick or when you feel bad.
When following a protein diet, you should take vitamin complexes.This is necessary to prevent hair loss, deterioration of nails and teeth.
Protein norm
The average person needs 0.8 grams.protein per kilogram.For weight loss, this rate doubles.If you follow a protein diet, you should consume 1.2 to 1.6 grams per day.protein per kilogram.It is not the current, but the planned body weight that is taken into account.
To calculate how much protein is in a prepared meal, you need to know its ingredients and the amount of protein in each ingredient.
For example.Planned weight - 70 kg.You should consume from 84 to 112 grams per day.squirrel.The menu is compiled:
- Beef - 200 gr.(37.8 g of protein);
- Eggs - 2 pcs.(12.7 g of protein);
- Cut cheese - 200 gr.(33.4 g of protein).
It turns out 83.9 g.squirrel.Moreover, other foods are taken into account, which increases the total amount of protein.
To make the correct calculation, buy a kitchen scale and weigh each item freshly.
Advantages and disadvantages of a protein diet
A protein diet, like any special nutritional system, has its pros and cons.When planning to lose weight with the help of proteins, you should consider them.
Benefits include:
- A variety of food.It is not necessary to eat only one product.The list of permitted foods is quite extensive.
- No hunger.Proteins get rid of hunger for a long time.This allows you to lose weight without suffering from a debilitating desire to eat something.
- Strengthening the immune system.Proteins increase the body's endurance and increase physical strength.
- Rapid weight loss.After finishing the diet, if you do not return to your previous table, eat healthy food, the lost kilograms will not return.
- Weight loss due to fat.The body draws energy from fat, not muscle.Therefore, muscle mass does not suffer on this diet.
- Ideal for athletes.Due to the large amount of protein in the diet, muscle mass is actively built.As a bonus for losing weight, the athlete increases the endurance of the body and creates a wonderful relaxation for the body.
But there are also disadvantages to a protein diet.These include:
- It is possible to reduce mental abilities by limiting the amount of carbohydrates in the diet.
- There is a risk of blood clots due to blood density and clotting.
- Calcium is washed away and problems with bones and teeth may appear.
- Due to the increase of ketone bodies in the body, an unpleasant odor appears from the body and mouth.
You need to approach the protein diet wisely to make sure that you take vitamin complexes so that there is no nutritional deficiency.This method of losing weight is suitable only for completely healthy people without chronic or acute diseases.
Another disadvantage of a protein diet is the complete rejection of sweet and fatty foods.If you can't do without sweets and cakes, then such a nutritional system will cause nervous stress.It is worth choosing a different diet in which small amounts of carbohydrates are allowed.
The rules of a protein diet for weight loss
Follow some important rules for a protein diet to lose weight:
- Put the main emphasis on proteins.These are meat and dairy products.It is allowed to add a side dish to the main meal once a day.
- Limit the amount of fat you consume.The daily amount should not exceed 30 grams.
- Cereals are allowed, but only in the first half of the day, as a side dish.Choose low-calorie foods, except for semolina and millet.
- Vegetables can also be used as a side dish, but potatoes and other types of starch are completely prohibited.You can eat cabbage, tomatoes, cucumbers.
- Fruits are allowed, but not sweet.Prefer oranges and green apples.
- The last meal should be 2-3 hours before bedtime.
- You should avoid alcohol and sweets during the diet.
- In a protein diet, a lot of liquid is removed from the body, so the 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 your food.
If you feel dizzy during the diet, your health and sleep deteriorate sharply, you should add more complex carbohydrates to your diet.
Allowed for a protein diet
When creating a menu, consider the list of foods allowed in a protein diet.These include:
- Meat.Lean cuts of beef, chicken, veal, rabbit and turkey are allowed.Fatty pork and lamb are completely prohibited.
- Fermented dairy products.The daily diet should include low-fat cottage cheese, natural yogurt and kefir.
- Egg.Be sure to eat chicken or quail eggs.They can be soft-boiled, scrambled eggs or scrambled eggs.It is recommended to consume 2 chicken or 4 quail eggs per day.
- Fish.Another source of protein is lean fish.Cook by steaming, in the oven or by boiling without adding oil.
- Green vegetables.Fiber is necessary for complete digestion and improvement of food.Give preference to tomatoes, cucumbers, cabbage and zucchini.Vegetables can be eaten fresh, cooked, baked or boiled.
- Cereal plants.High protein diets include avoiding all types of grains.But they are still needed as a source of carbohydrates.You can cook buckwheat, peas or oatmeal.
- Fruits.Nutritionists recommend eating citrus fruits in a protein diet.But be careful with them - high acidity has an irritating effect on the gastric mucosa and can cause gastritis.
For drinks, prefer herbal infusions and green teas.A small amount of coffee is allowed - no more than 1 cup per day.Most of the liquid should come with plain water.
Prohibited foods for a protein diet
The list of prohibited foods in a protein diet is more extensive.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 that contain sugar.You can't sweeten drinks either.
- Alcohol.Some protein diets allow you to drink a glass of dry red wine a day.But it is still better to give up any amount of alcohol.
- Starchy vegetables.Avoid pickles and potatoes.Despite their nutritional value, they increase weight.
- Sweet fruits.Bananas, pears, melons are prohibited.
- Fast food products.Fast foods should be excluded from the diet.
- Carbonated drinks.
Giving up your favorite foods is difficult only for the first week.Then after finishing the diet, you will eat right and maintain this habit.
How to organize protein nutrition
To prevent your new diet from harming your health, stick to the plan:
- Prepared for a diet.In 2-3 weeks, if you have a great love for them, start giving up sweets more and more.Replace sugar with dry fruits, reduce the amount of sweetener in drinks.
- Smooth access to the diet.You should smoothly transition to a protein diet by giving other foods for 1-2 days.
- The diet itself.Be sure to monitor your health and control your weight.
- Quitting the diet.Fill the diet smoothly, gradually increasing the amount of food consumed.
If the time of the diet falls on a vacation, it reduces the desire to have lunch with sandwiches or to give up a full breakfast.
Buy groceries in advance by making a menu.When you go to the store, you risk buying a product from the prohibited list.
Make sure you play sports.You can join a gym or opt for home aerobics.Yoga and jogging will do.Physical activity should be at least 3 times a week.But remember that if you have never played sports before, you should not overload your body.Start with light exercises and gradually increase the load.
The duration of the protein diet
The maximum duration of a protein diet is 14 days.During this period, it is possible to lose up to 15 kg.After a break of 3 months, you can repeat it to improve the result.
The optimal period is 10 days.During this period, you can lose up to 10 kg.The result depends on the individual characteristics of the organism.The more weight you weigh, the more active it is to lose weight.
The minimum period is 7 days.It allows you to lose up to 8 kg.This period is suitable for those who find it difficult to give up their favorite foods.
A sample menu for a week to lose weight
An approximate menu of a protein diet to lose weight in a week will help you decide on your diet.Take the indicated dishes as a basis, but adjust them yourself, taking into account the lists of prohibited and permitted foods.
| During the day | Breakfast | Lunch | Lunch |
| 1 | Cheese omelet, green tea | Beef stew with buckwheat | Boiled fish |
| 2nd | Low-fat cottage cheese | Boiled chicken breast, cucumber and tomato salad | Scrambled eggs, green tea |
| 3rd | Oatmeal on water | Veal stewed with zucchini | Baked salmon with lemon and herbs |
| to 4 | Curd cheesecakes | Rabbit in sour cream sauce, brown rice | Steamed ground turkey cutlets |
| Scorpio | Toast with cheese | Fish soup with rice | Beef tenderloin cooked with meat sauce |
| Scorpio | Low-fat cottage cheese, apple | Veal, carrot, cabbage and zucchini stew | Hair salad |
| to 7 | Buckwheat porridge | Chicken soup with meatballs | Fish stew |
What to eat as a snack:
- boiled eggs;
- kefir;
- natural yogurt;
- apple, grapefruit;
- cheese;
- cottage cheese pancakes and casserole;
- Vegetable salad.
There should be 3 full meals and 2-3 snacks every day.Before going to bed 2-3 hours before going to bed, you can drink a glass of kefir, tea or eat natural yogurt.Food should be as light as possible so as not to feel bad due to indigestion and a full stomach.
If you play sports, the extra protein shakes.Choose foods that are free of sugar and additives.This cocktail will relieve the feeling of hunger and will not cause weight gain.
Get off the protein diet
To ensure that the lost kilograms do not return after completing the diet, you need to return to your usual table properly.Add 1-2 products to your daily diet, leaving sugar, pasta and potatoes for last.Start with vegetables and fruits, increase the amount 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 follow a protein diet for 10 days, you should replenish it after 20 days.
Follow a healthy diet to maintain your results.Avoid healthy, fatty, fried foods.Then the weight will go away, your figure will be slim, and as a pleasant bonus you will receive health and beauty.
Mistakes with a high protein diet
Many people are prevented from achieving their goals by some very common mistakes.These include:
- Quickly give up carbohydrates and fats in favor of proteins.Remember that the protein diet is strict, so you can't suddenly "enter" it by abandoning the usual diet in one day.
- Complete rejection of carbohydrates.A small amount of vegetables, fruits and cereals should be in the diet.Otherwise, it is impossible to avoid health and stress.
- Lack of physical activity.You cannot achieve a beautiful figure without sports.But the appearance of stretch marks and sagging skin is worth waiting for.
- Hunger.Plan your diet so you don't feel hungry.Otherwise, the body will enter a phase of extreme energy conservation and begin to store fat.
Follow the new system smoothly and your well-being.And then in a week you will lose weight without hitting the body.