How to lose weight on protein foods: protein diet rules, menu, products

First, let's try to understand what a protein diet is and its features. First of all, it should be said that this diet is based on a large consumption of protein foods: eggs, seafood, meat, fish, dairy products, various beans and cereals. It is worth minimizing the consumption of fats and especially carbohydrates.

Many people think soprotein dietquite difficult, but it is not so. A big advantage is to be satiated with almost unlimited food. Now let's figure out which foods you should eat in large quantities, since they will be your main diet.

What to eat on a protein diet?

1. Dairy products
2. Meat and fish
3. Low-fat yogurts and cottage cheese
4. Legumes
5. Vegetables
6. Sea products

Foods that should not be consumed in a protein diet:

1. Fast food
2. Sweet high-calorie fruits
3. Baking and desserts.
4. Potato
5. Full fat dairy products
6. Fatty meat.

Why should you choose a protein diet for weight loss?

Proteins are the building material for our body, they contain a large amount of vitamins, macro and microelements. The problem of many people trying to lose weight is constant disruptions due to hunger. On a protein diet, you will have enough energy and you will not constantly think about food. You will also not exhaust your body, it will look attractive, because the muscle tissue will not be damaged practically. This is a great option for those who want to get a toned figure as a result.

How does a protein diet work?

Here's the thingdigestionand the body uses a large amount of energy to digest protein foods. Your body must use its fat reserves to digest lean chicken breast or egg whites. It is at these moments that the powerful weight loss process begins. To get maximum results, it is worth adding at least a minimum of physical exercise.

No one talks about what to do all daydisappears in the gym, but half an hour of circuit training at home will help increase the effect of a protein diet.

Important Benefits of a Protein Diet. First of all, many stores have a wide selection of products available. You won't be constantly hungry, but you'll be full and enjoy every meal. Agree, even a fairly tasty piece of cooked lean meat looks more appetizing than the freshest lettuce leaf or green apple. There is a large selection of recipes suitable for people who eat protein foods.

Many note the significant advantage of a protein diet over others; over time, you may even get used to this diet and the diet may become your lifestyle. After losing a certain amount of weight, you will be able to gradually add your favorite foods without gaining weight. However, you should always remember that proteins should remain the main products of your diet.

Disadvantages of protein diet. Of course, every method of losing weight has its drawbacks, but the protein diet has some minor disadvantages. The first and most important thing is that the products that you need to eat often are not cheap. Seafood will cost you more than a loaf of bread or pie on your way to work. You will also have to spend more time preparing food. It will not be easy for those with a sweet tooth, because the protein diet contains almost no desserts, except for dried fruits and fruits that are low in fructose.

Especially if you spend a lot of time at work or school, you will need to carry utensils that will last you all day. A protein diet consists of eating at least 5 times a day.

Basic principles of protein diet:

1. Avoid high calorie foods. Alcoholic drinks, fast food, bakery products, sweets should be excluded, dried fruits can be an analogue. You should also avoid sweeteners in your diet. Any food that ends up on your plate should be low carb. Remember that even a small amount of sweetener in a cup of coffee can cause a strong appetite, resulting in overeating.
2. Drink more water. This applies to pure water, not various drinks in the form of coffee, tea or juices. While on a protein diet, you should drink at least 2 liters of water a day. Take a small bottle with you and fill it constantly so that you don't forget to take a few sips even when you are not at home or in the business.
3. Minimize fat intake. If your diet includes fatty types of cheese, fatty cottage cheese, nuts or butter, consume them before dinner so that the body uses energy in time and excess calories are not stored as fat. Protein foods go well with cucumbers, tomatoes, broccoli and low-glucose fruits.
4. Exercise stress. Either way, you'll need to supplement your protein diet with exercise. Thus, you will achieve the desired result faster, speed up metabolism, improve the absorption of protein foods and burn more calories than you consume, and this is the secret of healthy weight loss.

Who should think carefully when choosing a protein diet?

Those who suffer firstdiseases of the gastrointestinal tract, as well as kidney failure. A protein diet is undesirable for older people, because the body must process a large amount of protein food, and if you have openings with the heart or blood vessels, you should completely abandon this idea.

Sometimes when illiterateusing a protein dietblood clotting may change, resulting in a risk of blood clots. Therefore, take blood tests beforehand and play it safe so that weight loss does not become a health problem for you.

Protein diet for weight loss

Gone are the days of sun, relaxation, flowy dresses and bikinis. Beautiful ladies have already managed to relax a little and even treat themselves to something very tasty and no less "high" in calories. Undoubtedly, small joys make everyday life brighter and more positive. The main thing is to tell yourself to stop in time! Otherwise, excess weight will appear very quickly and, as the experience of losing weight shows, it will bring uncertainty, negativity and problems to your life for a long time.

But what if time is lost? How to quickly return to normal at home? Is a protein diet effective for every day?

Does perfect have to be perfect?

Before we talk about diet, let's understand if there is such a thing as an "ideal weight". It seems that the answer is quite obvious, because the whole fashion and "healthy" lifestyle industry tells us every day about certain beauty standards and, apparently, health needs. Ideals that were not invented by us and certainly have nothing to do with the understanding of human nature and the biological mechanisms of our activity. Nevertheless, we are motivated in every way to strive for certain standards, to perform in the pool, in the gym and on street runs. The tragedy of the situation is that we do things that are very right for our bodies, not because they bring satisfaction and benefit, but only for the sake of conformity. We do not control our well-being, we do not follow the signals given by the body, measure and weigh our body! And as a result, we make the situation worse.

Everyone is inspired, aware and ready to take action, but where to start? And you need to start with your own definition of non-ideal weight. It creates the same feeling of anxiety and dissatisfaction, individual for each of us, but the same.

What is a non-ideal weight?

Try typing a query into any search engine to determine your ideal weight and you'll get links to dozens of calculators and charts. And none of them will consider:

• your heredity (genetic predisposition);
• the presence of chronic diseases;
• the number of fat cells in your body and their ability to store fat;
• your body's metabolism (metabolism);
• your lifestyle - the presence of stress, sleep and wakefulness, your mobility, the quality and mode of your diet.

When you put it all together, it becomes clear that each of us has our own individual non-ideal weight. How do you know when it's time to move? Your weight is far from ideal if you experience one or more of the following:

your weight has a negative effect on your health - your general health has worsened, you get tired more quickly, your joints and back are bothering you for the first time, you have shortness of breath, blood pressure rises from time to time, bowel function leaves much to be desired. to be desired;

weight starts making unpleasant adjustments in your life. You can't do your usual activities (anything that requires mobility and physical endurance), you have to limit yourself in clothing, you feel awkward in public transport or in crowded places, you start adjusting your life and work plans based on your weight.

Remember, if you decide to take serious care of yourself, start by visiting a nutritionist and endocrinologist. It will be the best thing you can do for yourself. Only specialists in the field of medicine and proper nutrition can help you maintain your health and improve the quality of your life together. Remember that you need constant physical activity in your life.

What is a protein diet?

How can you adjust the menu to lose the kilograms that prevent you from living a full life? A high-protein diet can help in this - a diet based on high-protein foods, as well as a significant restriction of carbohydrates and fats. Using this method of nutrition, you can lose 14 kg in 3 months.

The main principle of the protein diet is to eat foods that contain proteins that regulate the metabolism in our body. Thus, the main drawback of any diet can be avoided - a decrease in the intake of proteins into the body, which in turn leads to rapid exhaustion of the body (the internal organs do not receive enough protein, they begin to pull them out of muscle tissue). All this leads to weakness, deterioration of physical health and sagging skin.

Benefits of following a protein diet

The advantages that distinguish the protein diet from any other type of diet seem to be quite significant:

• maintain a healthy muscular system;
• the ability to combine diet even with serious physical activity;
• the impossibility of developing a painful complication such as anorexia;
• absence of tiring, stressful hunger (protein foods are absorbed by the body within 3-4 hours);
• Protein diet meals contain a large amount of fiber, which ensures the proper functioning of the intestines;
• due to fairly slow, gradual weight loss, it is possible to maintain the required weight after quitting the diet without much effort;
• good health - complete absence of weakness, dizziness and nausea characteristic of other types of diet;
• blooming appearance, true rejuvenation of the body occurs - the condition of the skin, hair and nails improves.

It is necessary to remember that the maximum effect for the health of your body can be achieved only by following the rules of diet and nutrition in combination with physical activity, all organs and their systems must be trained.

Cons and contraindications of protein diet

When you decide to rebuild your diet according to the principles of the protein diet, remember - there are no ideal diets! Any diet is associated with certain restrictions or exceptions, which means that the burden on your body inevitably increases. It is for this reason that it is impossible not to mention the harms of following a protein diet.

Protein diet should be short-term. Long-term intake of protein foods leads to problems related to the skeletal system (predominance of proteins leads to leaching of calcium from bone tissue, which makes bones very fragile).

Prolonged restriction of carbohydrate intake can negatively affect overall performance.

The nervous system, which responds to the lack of sufficient fat in the diet, is also attacked - the main material for the reproduction of nerve cells. The main symptoms of this condition are increased irritability and irritability.

A long-term protein diet can disrupt the balance of blood particles - the production of hemoglobin increases dramatically.

Protein foods release a large amount of "breakdown products", which causes an increase in the load on the kidneys (for their excretion).

Protein diet menu

The protein diet menu should be based on several principles that guarantee the achievement of the necessary results (for example, losing 10 kg of weight):

Proteins make up at least 60% of the total diet.

Rejection of regular snacks, for this purpose protein products with a long digestion period are preferred.

There should be at least 5 or 6 meals during the day and the interval between them should not exceed 3 hours.

Avoid frying, all food should be cooked, stewed or steamed.

You can include certain vegetables and fruits in your diet to better balance your diet.

The presence of regular physical activity in the body.

The main products of the protein diet

Chicken, turkey, veal, rabbit

Exceptions: lamb, pork (high fat content)

Low-fat fish

(fat not more than 4%)

Pink salmon, pollock, cod, navaga, perch, pike perch, grayling

Milk and fermented milk products contain no more than 3-5% fat

Kefir, yogurt, cottage cheese, hard cheeses

Rice, oatmeal, buckwheat

All "green" vegetables, as well as any other in small quantities, 2-3 times a week

Sour fruit drinks and unsweetened homemade compotes and juices (diluted 1: 1 with mineral water), teas made on the basis of herbs and their infusions, unsweetened coffee

Olives, linseeds, sunflowers - in strictly limited quantities

Among the prohibited products, several main ones can be distinguished:

• flour products - pasta, pie, bread;
• sugar and sugar-containing products and foods - bakery products, ice cream, chocolate, sweets, ready-made juices, fruit drinks, etc. ;
• any sausage;
• potatoes and foods containing them;
• alcohol and any alcohol-containing products;
• fast food and industrial semi-finished products.

It is important! Regardless of which protein diet you plan to use (short-term or long-term), remember that diet periods cannot be more than once every 6 months.

Protein diet: list of allowed foods and recommendations

During the protein diet, the following is allowed:

• any meat - pork, beef, poultry with a minimum fat content;
• seafood, eggs, low-fat cottage cheese;
• raw vegetables: cabbage, cucumber, greens, tomatoes;
• Lemon juice or olive oil is used as a dressing;
• Oatmeal and buckwheat are allowed 2 times a week.

• sweets - here all confectionery (cakes, cookies), sugar and sweet fruits;
• bakery products, pasta, fried foods;
• cereals, potatoes, oil.

When following a protein diet, you should follow the following recommendations:

• you need to eat 5-6 times a day, the last time no later than 2 hours before going to bed;
• drink at least 1. 5 liters of mineral water without gas or pure water per day;
• any alcohol is prohibited;
• If you want, it is permissible to eat some citrus fruits or an apple without sugar for a snack.

What protein diet programs are there?

Quite a lot of protein diet programs have been developed. There are both pure protein diets and those with different variations: protein-vegetable, protein-fruit, protein-vitamin, etc.

Protein diet for a week: menu options

Protein diet options for 7 days

1 option

• Breakfast: 150 grams of beef with one whole grain bread, a cup of tea or coffee;
• Snack: 1 apple;
• For dinner: boiled chicken breast (150 grams) with vegetable salad (200 grams);
• Afternoon snack: 1 cup of low-fat yogurt or kefir;
• For lunch: boiled sea fish (200 grams), vegetable salad with lemon juice.

Option 2

• Breakfast: 150 grams of low-fat cottage cheese, tea, coffee;
• Snack: 1 any citrus fruit;
• For dinner: beef cooked with vegetables (150 grams);
• Afternoon snack: 1 glass of low-fat kefir with dietary bread;
• For dinner: 200 grams of boiled lean fish with fresh vegetables.

Option 3

• Breakfast: boiled chicken fillet (200 grams), tea or coffee;
• Snack: 1 apple;
• For lunch: 200 grams of boiled beans with a portion of vegetable salad;
• Afternoon snack: 200 grams of low-fat yogurt with diet cookies;
• For dinner: 150 grams of boiled beef, 150 grams of cabbage salad, seasoned with 1 tbsp. l. olive oil.

Option 4

• Breakfast: 1 glass of low-fat kefir with diet cookies;
• Snack: 1 unsweetened fruit;
• For dinner: 200 grams of boiled chicken breast, 1 glass of apple juice;
• Afternoon snack: 1-2 boiled eggs;
• For dinner: 200 grams of boiled fish, 150 grams of fresh vegetables.

Option 5

• Breakfast: 150 grams of boiled turkey, 1 apple, tea or coffee;
• Snack: 1 glass of apple juice, 1 diet cookie;
• For dinner: boiled fish with a piece of grain bread (200 grams);
• Afternoon snack: 1 glass of low-fat kefir;
• For dinner: 150 grams of boiled beef with vegetable salad.

Option 6

• Breakfast: 150 grams of low-fat cottage cheese and tea;
• Snack: 1 grapefruit;
• For dinner: baked beans with vegetables;
• Afternoon snack: 1 glass of kefir;
• For dinner: boiled sea fish with fresh vegetable salad (200 grams).

Option 7

• Breakfast: 1 glass of skim milk, 1 diet cookie;
• Snack: 1 unsweetened apple;
• For dinner: vegetable soup with champignons;
• Afternoon snack: 50 grams of low-fat cottage cheese;
• For dinner: boiled beef with fresh salad (150 grams).

Short-term (fast) protein diet option (3 days)

The main feature of such a "fast" protein diet is the complete absence of snacks, strict adherence to 3 meals a day and the prohibition of any, even the smallest, physical activity. At the same time, it is allowed to drink unsweetened herbal teas between meals.

1. breakfast - 1 boiled chicken egg, in any form (hard-boiled, boiled, etc. ), can be replaced with a quail egg, taking into account the calorie content;
2. lunch and dinner - 150-200 grams of low-fat cottage cheese (fat no more than 3-5%) and tea without any sweetener (sugar and honey are not allowed);
3. liquid consumption - at least 2 liters per day;
4. last meal no later than 18: 00.

When exiting a short-term protein diet, follow the principle of gradualism in order not to harm your health, you should add food for 1-2 weeks and gradually increase their amount. Start by adding grains and fruits, then add milk and fermented milk products (see the fat content of products).

Unfortunately, no matter how much we want, it is difficult to call such a diet balanced, during a protein diet (especially short-term), the body experiences an acute shortage of vitamins and minerals. To minimize the possible negative consequences of such restrictions, start taking vitamin complexes intended for long-term use (from 1 to 3 months) about a week before the diet.

When deciding to start a protein fast diet, consider not only your current physical condition, but also the emotional and intellectual stress you may face during this time. Refuse the diet (or change it in time):

• you have recently suffered from a somatic disease;
• you experience a period of severe physical, intellectual or emotional stress;
• You are over 50 years old;
• if you have problems with the liver and/or kidneys, as well as with the cardiovascular system;
• you have had (or currently have) a blood clotting disorder (increased risk of thrombosis) and symptoms of diabetes.

And, of course, it is absolutely impossible to use any diet during pregnancy and breastfeeding.

If you want to set the menu for a protein diet for a longer period of time, for example, a month, it is better to contact specialists. They will not only be able to create a diet based on the permissible calorie content and the list of permissible foods, but also make it as balanced as possible.

Dukan diet menu

The Dukan diet also refers to a protein diet, divided into different stages according to the menu: attack, cruise, protein-vegetable, consolidation, stabilization. The first stage of the attack is the most critical, its approximate menu is:

• For breakfast: 2 egg white omelet with low-fat milk and some herbs.
• Snack: one and a half spoons of bran oatmeal.
• For dinner: 200 grams of boiled beef.
• Snack: boil 200 grams of shrimp or other seafood.
• For dinner: 200 grams of boiled beef or lamb.

results

The effect of losing weight on a protein diet is usually noticeable within a week, when the first 4-5 extra pounds disappear..The most noticeable result will be after three weeks, when excess weight will disappear even more and muscle relaxation will be noticeable. After all, the protein diet is designed to get rid of fat deposits without losing muscle mass. Fortunately, there are enough protein products to restore and "build" muscles.

The greater the initial weight of a person who is losing weight, the greater the "losses" during the diet. For example, if you weigh 100 kg and gain weight, you can lose 5 - 10 kg in two weeks. At the same time, the diet is quite diverse and will not cause an aversion to a certain product, as in mono-diets.

It is believed that the optimal period during which you can stick to a protein diet without harming your health is 10-14 days. During this period, you can lose 8-15 kilograms.

The right way out of the protein diet

Experts recommend gradually exiting any diet. The protein nutrition system is no exception. You should not immediately jump on your favorite foods, which are forbidden to consume during the program. It is better to completely remove sugar and flour products from your diet.

Besides, you should continue to follow the regime: eat at least 5-6 times a day in small portions, do not eat 2-3 hours before bedtime, drink more water and avoid alcoholic beverages.

Physical activity should also be increased in the first 2 weeks after the protein diet. This should be done in order to optimally use the incoming energy and maintain the result.

Contraindications

In order not to harm your health, it is better for people suffering from the following diseases to refuse a protein diet:

• hepatitis (and other liver diseases);
• arrhythmia (and other cardiac anomalies);
• renal dysfunction;
• dysbacteriosis;
• colitis;
• pancreatitis;
• increased thrombus formation;
• joint pain (and all related diseases).

Also, the protein nutrition system is not suitable for the elderly, pregnant and lactating women.