Protein diets are very popular among stars of world show business, 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 becoming a beautiful figure, you don't end up experiencing health problems.
The main features of a protein diet
You need to start a diet by learning its main principles.These include:
- The basis of nutrition is protein.It should account for at least 60% of the daily diet.
- The amount of fat and carbohydrates is reduced to a minimum.Ideally, the portion should be no more than 15% of the daily diet.
- The menu is allowed to include vegetables and fruit so that the diet is more varied and balanced.
- Physical activity is required.
- Meals should be shared a maximum of 6 times a day, the serving size should not exceed 200 grams.
This nutritional system allows you to lose 4-5 kg in a week without feeling hungry.Protein saturates the body with essential substances, but you cannot eat 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 a protein diet suitable for?
A protein diet is ideal for those who want to lose weight quickly and without stress on the body.Thanks to a varied diet, you do not have to eat only one type of product, and the high nutritional value of meat eliminates hunger for a long time.
For athletes and people who lead an active lifestyle, a protein diet helps them lose weight and gain muscle mass.Weight is lost by losing fat, not muscle.It helps shape a beautiful and sculpted figure.
Contraindications for protein diets
Ideally, before starting a diet, you should consult a doctor to find out any contraindications.This is a pretty serious power system that people should not use:
- minors and elderly people;
- pregnant and breastfeeding women;
- diabetics;
- with kidney and liver diseases;
- with cancer;
- with increased levels of blood clotting;
- under high physical and emotional stress.
You should not start a diet when you are sick or when you feel unwell.
When following a protein diet, you need to take vitamin complexes.This is necessary to prevent hair loss, damage to nails and teeth.
protein norm
The average person needs 0.8 grams.protein per kilogram of weight.For weight loss, this norm doubles.If you follow a protein diet, you need to consume 1.2 to 1.6 grams per day.protein per kilogram of weight.It is not the current weight that is taken into account, but the planned weight.
To calculate how much protein is contained in a dish, you need to know the composition and amount of protein in each ingredient.
For example.Planned weight – 70 kg.You need to consume 84 to 112 grams per day.squirrel.Menu being compiled:
- beef – 200 grams.(37.8 grams of protein);
- eggs – 2 pcs.(12.7 grams of protein);
- cottage cheese – 200 grams.(33.4 grams of protein).
It turns out 83.9 grams.squirrel.Plus, other foods are also taken into account, which increases the total amount of protein eaten.
To make correct calculations, buy a kitchen scale and weigh each fresh product.
Pros and cons of protein diets
Protein diets, like any special nutritional system, have advantages and disadvantages.When planning to lose weight with the help of protein, you need to take this into account.
Benefits include:
- Food is varied.You don't have to eat just one product.The list of permitted dishes is quite extensive.
- No hunger.Protein eliminates hunger for a long period of time.This allows you to lose weight without experiencing a debilitating desire to eat something.
- Strengthens the immune system.Protein increases endurance and increases physical strength.
- Fast weight loss.After completing the diet, if you do not return to the previous table, but eat healthy foods, the lost weight will not return.
- Weight loss due to fat layers.The body takes energy from fat, not muscle.Therefore, muscle mass is not affected by this diet.
- Ideal for athletes.Thanks to the presence of large amounts of protein in the diet, muscle mass is actively built up.As a bonus for losing weight, athletes increase endurance and form a beautiful relief on the body.
But there are also disadvantages to a protein diet.These include:
- Reducing mental ability can be done by limiting the amount of carbohydrates in food.
- There is a risk of blood clots due to increased blood density and clotting.
- Calcium is lost, and problems with bones and teeth may appear.
- An unpleasant odor appears from the body and mouth due to an increase in ketone bodies in the body.
You need to approach your protein diet wisely, be sure to take vitamin complexes to cover nutritional deficiencies.This method of losing weight is only suitable for people who are completely healthy and 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 cannot do without sweets and cakes, such a nutritional system will cause nervous stress.It's best to choose another diet that allows carbohydrates in small amounts.
Protein diet rules for weight loss
In order for a protein diet for weight loss to help you lose weight, follow several important rules:
- Place the main emphasis on protein.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.The daily amount should not exceed 30 grams.
- Cereals are allowed, but only in the morning, as a side dish.Choose foods with low calorie content, excluding semolina and millet.
- Vegetables can also be used as a side dish, but potatoes and other types of starchy foods 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 bed.
- During the diet you should stop drinking alcohol and sweet foods.
- On a protein diet, a lot of fluid is excreted from the body, so the amount of water consumed daily must be increased 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 as seasonings.
If during the diet you feel dizzy, your health and sleep deteriorate sharply, then you need to add more complex carbohydrates to your diet.
Foods that are allowed on a protein diet
When creating a menu, consider the list of foods allowed on 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 milk products.The daily diet should include low-fat cottage cheese, natural yogurt and kefir.
- egg.Be sure to eat chicken or quail eggs.It can be boiled eggs, scrambled or omeletted.It is recommended to consume 2 chicken eggs or 4 quail eggs per day.
- Fish.Another source of protein is lean fish.Cook it by steaming, in the oven or boiling without adding oil.
- Green vegetables.Fiber is necessary for complete digestion of food and improving well-being.Give preference to tomatoes, cucumbers, cabbage and zucchini.Vegetables can be eaten fresh, boiled, grilled or stewed.
- Cereals.A high protein diet involves avoiding all types of grains.However, it is still needed as a source of carbohydrates.You can cook buckwheat, peas or oatmeal.
- Fruits.Nutritionists recommend eating citrus fruits with a protein diet.But be careful with them - high acidity irritates the gastric mucosa and can cause ulcers.
For drinks, give preference to herbal infusions and green tea.Small amounts of coffee are allowed - no more than 1 cup per day.Most of the fluid should come from 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 nutritional system implies the rejection of most food groups.So, this list includes:
- Bakery products are completely excluded.Several times a week you can eat 1 slice of rye bread.
- Pasta.
- Sweet and flour dishes.This includes all foods that contain sugar.You can't even sweeten the drink.
- Alcohol.Some protein diets allow you to drink a glass of dry red wine a day.But still it is better to stop consuming alcohol in any quantity.
- Starchy vegetables.Avoid turnips and potatoes.Despite their nutritional value, they add weight.
- Sweet fruits.Bananas, pears, melons are prohibited.
- Fast food products.Fast food should be excluded from the diet.
- Carbonated drinks.
Giving up your favorite foods only feels difficult the first week.Then you will get used to eating properly and maintain the habit after completing the diet.
How to organize protein nutrition
To prevent your new diet from harming your health, follow this plan:
- Preparing a diet.Over the course of 2-3 weeks, gradually start to stop consuming sweet foods if you really like them.Replace sugar with dried fruits, reduce the amount of sweetener in drinks.
- Goes smoothly into food.You need to smoothly switch to a protein diet, stop consuming other foods within 1-2 days.
- The diet itself.Make sure to monitor your health and control your weight.
- Quit dieting.Complete the diet smoothly, gradually increasing the amount of food consumed.
It's good if the diet time falls on a holiday, thereby reducing the temptation to eat sandwiches for lunch or refuse a full breakfast.
Buy food ingredients in advance by making a menu.When you go to the store, you run the risk of purchasing products from the prohibited list.
Make sure to exercise.You can join a gym or opt for aerobics at home.Yoga and running are enough.Physical activity should be at least 3 times a week.But keep in mind that if you have never exercised before, you should not overload your body.Start with light exercises and gradually increase the load.
Duration of protein diet
The maximum duration of a protein diet is 14 days.During this time, it will be possible to lose up to 15 kg.After a 3 month break, you can repeat it to improve the results.
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 will be.
The minimum period 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 a week for weight loss
An approximate protein diet menu for weight loss for a week will help you determine your diet.Take the indicated dishes as a basis, but adapt them yourself, taking into account the list of prohibited and permitted foods.
| Day | Breakfast | Have lunch | Dinner |
| 1 | Cheese omelet, 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 | Grilled salmon with lemon and herbs |
| 4 | curd cheesecake | Rabbit in sour cream sauce, brown rice | Steamed ground turkey cutlets |
| 5 | Toast with cheese | Fish soup with rice | Beef tenderloin grilled with soy sauce |
| 6 | Low fat cottage cheese, apple | Stew of veal, carrots, cabbage and zucchini | Caesar salad |
| 7 | Buckwheat porridge | Chicken soup with meatballs | Fish casserole |
What to eat as a snack:
- boiled eggs;
- kefir;
- natural yoghurt;
- apple, grapefruit;
- cheese;
- cottage cheese pancakes and casseroles;
- vegetable salad.
Every day you should eat 3 complete meals and 2-3 snacks.Before going to bed, 2-3 hours before bedtime, you can drink a glass of kefir, tea, or eat natural yogurt.Food should be as light as possible so as not to cause discomfort due to indigestion and a full stomach.
If you exercise, have an additional protein shake.Choose foods that are free of sugar and additives.This cocktail will relieve hunger and will not cause weight gain.
Get out of the protein diet
So that the lost kilograms do not return after completing the diet, you need to return to your usual table correctly.Add 1-2 products to your diet every day, leaving sugar, pasta and potatoes for last.Start with vegetables and fruit, increasing the number of side dishes.Be sure to include whole grains as a source of carbohydrates.
Nutritionists say that the term for exiting a diet is twice as long as the duration of the diet itself.If you follow a protein diet for 10 days, then you should complete it in 20 days.
To maintain your results, follow a healthy diet.Avoid unhealthy, fatty and fried foods.And then the pounds will go away, your figure will become slimmer, and as a pleasant bonus you will receive good health and beauty.
Mistakes with high protein diets
Many people are hampered in achieving their goals because of fairly common mistakes.These include:
- Immediately cut out carbohydrates and fats in favor of protein.Remember that a protein diet is serious, so you can't suddenly “fit it in” by stopping your usual daily diet.
- Complete rejection of carbohydrates.The diet should contain vegetables, fruits and cereals in small quantities.Otherwise, poor health and stress cannot be avoided.
- Lack of physical activity.Without sport you cannot achieve a beautiful figure.But the appearance of stretch marks and sagging skin is worth waiting for.
- Hunger.Plan your diet so that you don't feel hungry.Otherwise, the body will enter a stage of extreme energy conservation and start storing fat.
Transition to the new system smoothly and monitor your well-being.And then in a week you will lose weight without stressing the body.