The protein diet is very popular among the world's show business stars, athletes and ordinary people.It is an effective weight loss technique that allows you to lose weight quickly without harming or straining 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 features of the protein diet
You need to start the diet by studying the main principles.These are:
- Protein is the basis of nutrition.It should make up at least 60% of your daily diet.
- The amount of fats and carbohydrates is reduced to a minimum.Ideally, it should not be more than 15% of the daily diet.
- Vegetables and fruits that make the diet more varied and balanced are allowed on the menu.
- Physical activity is required.
- Meals should be distributed no more than 6 times a day, the portion not exceeding 200 grams.
This nutrition system allows you to lose 4-5 kg in a week without feeling hungry.Proteins saturate the body with important substances, but you cannot eat according to this system for a long time.The maximum duration is 21 days.The optimal duration of the diet is 14 days.
Who is the protein diet suitable for?
The protein diet is ideal for those who want to lose weight quickly and without straining their body.Thanks to the varied diet, you don't have 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 leading an active lifestyle, a protein diet helps them lose weight and increase muscle mass.Weight loss is caused by fat loss, not muscle.This helps to create a beautiful sculpted figure.
Contraindications of the protein diet
Ideally, consult your doctor before starting the diet to identify contraindications.This is a rather serious energy system that should not be used by persons:
- minors and the elderly;
- pregnant and lactating women;
- diabetics;
- with kidney and liver diseases;
- with cancer;
- with increased blood clotting levels;
- under great physical and emotional stress.
You should not start a diet when you are sick or unwell.
If you follow a protein diet, you must 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 weight per kilogram.In case of weight loss, this norm doubles.If you follow a protein diet, you should consume 1.2-1.6 grams per day.protein weight per kilogram.It is not the current, but the planned body weight that is taken into account.
To calculate how much protein a prepared food contains, you need to know its composition and the amount of protein in each ingredient.
For example.Planned weight - 70 kg.You should consume 84-112 grams per day.squirrel.The menu is being compiled:
- beef - 200 gr.(37.8 g of protein);
- eggs - 2 pcs.(12.7 g of protein);
- cottage cheese - 200 gr.(33.4 g of protein).
It turned out to be 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
The protein diet, like any special nutritional system, has its advantages and disadvantages.When planning to lose weight with the help of proteins, these must be taken into account.
Benefits include:
- A variety of dishes.You don't have to eat just one product.The list of permitted foods is quite extensive.
- No hunger.Proteins relieve hunger for a long time.This allows you to lose weight without being debilitated by the 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 the previous table, but eat healthy, the lost pounds will not return.
- Weight loss due to the layer of fat.The body gets energy from fat, not muscle.Therefore, muscle mass does not suffer on this diet.
- Ideal for athletes.Due to the presence of a large amount of protein in the diet, muscle mass is actively built up.As a bonus of losing weight, the athlete increases the endurance of the body and creates a beautiful relief on the body.
But there are also disadvantages to the protein diet.These are:
- It is possible to reduce mental performance by limiting the amount of carbohydrates in the diet.
- There is a risk of blood clot formation due to increased blood density and blood clotting.
- Calcium is washed out, bone and tooth problems may occur.
- An unpleasant odor appears from the body and mouth due to the increase of ketone bodies in the body.
You need to approach the protein diet wisely, making sure to take vitamin complexes to make up for the lack of nutrients.This weight loss method is only suitable for completely healthy people who do not have chronic or acute diseases.
Another disadvantage of the protein diet is the complete rejection of sweet and fatty foods.And if you can't do without sweets and cakes, then such a diet will cause nervous stress.It is worth choosing a different diet where carbohydrates are allowed in small amounts.
Protein diet rules for weight loss
In order for the weight loss protein diet to help you lose weight, follow some important rules:
- Place the main emphasis on proteins.These are meat and dairy products.A side dish can be added to the main course once a day.
- Limit the amount of fat you eat.Their daily amount cannot 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 be used as a side dish, but potatoes and other starchy varieties are completely prohibited.You can eat cabbage, tomatoes, and cucumbers.
- Fruits are allowed, but not sweet.Prefer oranges and green apples.
- The last meal should be 2-3 hours before bedtime.
- During the diet, you need to give up alcohol and sweets.
- During the protein diet, a lot of liquid leaves the body, so the amount of water consumed daily must be increased by 1.5 times.Drink at least 2 liters of fluid per day.
- Ideally, salt should be avoided.Dried herbs, garlic and soy sauce can be added as spices to your food.
If during the diet you feel dizzy, your health and sleep deteriorate sharply, then you need to add more complex carbohydrates to your diet.
Allowed foods for the protein diet
When preparing the menu, take into account the list of foods allowed on the protein diet.These are:
- 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.It can be soft-boiled, scrambled or omelette.Daily consumption of 2 chicken or 4 quail eggs is recommended.
- Fish.Another source of protein is lean fish.Steamed, in the oven or steamed without adding oil.
- Green vegetables.Fiber is necessary for the complete digestion of food and for a better feeling of well-being.Give preference to tomatoes, cucumbers, cabbage and zucchini.Vegetables can be eaten fresh, steamed, fried or boiled.
- Cereals.A high-protein diet includes avoiding all grains.But they are still necessary as a source of carbohydrates.You can cook buckwheat, peas or oatmeal.
- Fruits.Nutritionists recommend consuming citrus fruits on a protein diet.But be careful with them - high acidity has an irritating effect on the mucous membrane of the stomach 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 come in plain water.
Prohibited foods for a protein diet
The list of prohibited foods on the protein diet is much wider.This is due to the fact that the nutritional system involves the rejection of most food groups.So this list includes:
- Baked goods are completely excluded.You can eat 1 piece of rye bread a few times a week.
- Pasta.
- Sweet and floury foods.This includes all foods that contain sugar.Even drinks cannot be sweetened.
- Alcohol.Some protein diets allow you to drink a glass of dry red wine a day.But it is still better to give up alcohol in any quantity.
- Starchy vegetables.Avoid radishes and potatoes.Despite their nutritional value, they gain weight.
- Sweet fruits.Bananas, pears and melons are prohibited.
- Fast food products.Fast food should be excluded from the diet.
- Carbonated drinks.
It's hard to give up your favorite foods only in the first week.You will then get into the habit of eating right and will maintain this habit after the diet is over.
How to organize protein nutrition
To make sure your new diet doesn't harm your health, stick to the plan:
- Preparing for a diet.In 2-3 weeks, gradually start giving up sweets if you really like them.Replace sugar with dried fruits, reduce the amount of sweetener in drinks.
- Smooth entry into the diet.You just have to switch to the protein diet and give up other foods within 1-2 days.
- The diet itself.Be sure to check your health and check your weight.
- Leaving the diet.Complete the diet smoothly, gradually increasing the amount of food consumed.
It is good if the time of the diet falls on vacation, which reduces the temptation to eat sandwiches for lunch or refuse a full breakfast.
Buy food in advance by making a menu.When you go to the store, you risk buying a product from the prohibited list.
Be sure to exercise.You can join a gym or opt for home aerobics.Yoga and running will do.Physical activity should be at least 3 times a week.But remember that if you haven't played sports before, don't overload your body.Start with light exercises and gradually increase the load.
The duration of the protein diet
The maximum duration of the protein diet is 14 days.During this time, you can lose up to 15 kg.You can repeat it after a break of 3 months to improve the result.
The optimal duration is 10 days.During this time, you can lose up to 10 kg.The result depends on the individual characteristics of the organization.The more you weigh, the more active your weight loss is.
The minimum duration is 7 days.It enables weight loss of up to 8 kg.This period is suitable for those who find it difficult to give up their favorite foods.
Sample menu for one week to lose weight
The approximate menu of the protein diet for weight loss will help you choose a diet for a week.Take the indicated foods as a basis, but adjust them yourself, taking into account the list of prohibited and permitted foods.
| day | Morning | Lunch | 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 | Steamed veal with zucchini | Baked salmon with lemon and herbs |
| 4 | Cheese curd cakes | Rabbit in sour cream sauce, brown rice | Braised minced turkey cutlet |
| 5 | Toast with cheese | Fish soup with rice | Beef tenderloin fried with soy sauce |
| 6 | Low-fat cottage cheese, apple | Veal, carrot, cabbage and zucchini stew | Caesar salad |
| 7 | Buckwheat porridge | Chicken soup with meatballs | Casserole fish |
What to eat as a snack:
- boiled eggs;
- kefir;
- natural yogurt;
- apple, grapefruit;
- cheese;
- cottage cheese pancakes and casseroles;
- vegetable salad.
Eat 3 full meals and 2-3 snacks every day.You can drink a glass of kefir, tea or eat natural yogurt 2-3 hours before going to bed.Food should be as light as possible so that you do not feel bad due to indigestion and a full stomach.
If you exercise, take additional protein shakes.Choose foods that do not contain sugar and additives.This cocktail relieves hunger and does not cause weight gain.
Leaving the protein diet
So that the lost kilograms do not return after the end of the diet, you need to correctly return to the usual table.Include 1-2 products in your diet every day, leaving sugar, pasta and potatoes for last.Start with vegetables and fruits, increasing the amount of side dishes.Be sure to include grains as a source of carbohydrates.
Nutritionists say that the duration of withdrawal from the diet is twice as long as the diet itself.If you stuck to the protein diet for 10 days, you should finish it within 20 days.
Follow a healthy diet to maintain results.Avoid unhealthy, fatty, fried foods.And then the weight will disappear, your figure will become slimmer, and as a pleasant bonus you will get good health and beauty.
Mistakes with high protein diets
Many people make fairly common mistakes that prevent them from achieving their goals.These are:
- He quickly gives up carbohydrates and fats in favor of proteins.Remember that the protein diet is serious, so you can't suddenly "step into it" by giving up your usual diet in one day.
- Complete refusal of carbohydrates.The diet should contain small amounts of vegetables, fruits and cereals.Otherwise, poor health and stress cannot be avoided.
- 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.
- Starvation.Plan your diet so that you don't feel hungry.Otherwise, the body goes into a phase of extreme energy conservation and begins to store fat.
Seamlessly transition to the new system and monitor your well-being.And then you will lose weight in a week without straining the body.