A nutritious and delicious protein diet for weight loss is one of the most popular methods for weight loss. It works quickly and efficiently, and combined with regular physical activity allows you to get rid of excess fat of three to five kilograms and tighten muscles in just a week.
Lose weight with a protein diet to lose weight
The point is to limit carbohydrate intake for a while, reduce fat intake and make protein foods the basis of daily diet. The high protein content is the old secret of hunger in this diet.
Why does a protein diet work? The answer is simple. In the daily diet, carbohydrates dominate, and our bodies take energy from it. When carbohydrates from the diet are almost gone, these proteins are the source of energy. Carbohydrate deficiency forces the body to break down subcutaneous fat. Protein actively mobilizes water, as weight can also be significantly reduced.
Protein foods consume more energy than light carbohydrate foods. Increased energy consumption for digestion again is an advantage in the effectiveness of a protein diet.
Opponents of diet think that high amounts of protein can be detrimental to health. Fans are sure: if you follow all the rules and do not exceed the period allowed to use the protein scheme, nothing bad will happen to the body, but the weight will actually go down.
Protein weight loss diet, the main rule
In order to lose weight on protein as effectively as possible and not to cause harm, you must strictly follow the basic rules:
- do not use canned food, pickles, marinades, semi-finished products;
- completely abandoned all carbohydrate products: flour products, confectionery products, pasta, cereals, vegetables and fruits are very starchy and very sweet (potatoes, corn, bananas, grapes, figs), dairy productsfatty and sour milk (sour cream, cream);
- does not include alcohol and soda;
- to reduce the burden on the kidneys, which are forced to produce large amounts of decomposing food protein products, you need to adhere to the rules of drinking: drink at least one and a half, and preferably two liters of pure non-mineral water without gas per day;
four times a day is much more effective for weight loss than three times a day. Therefore, it is necessary to apply the principle of fractional nutrition during the diet;
portion - should not exceed 250-300 grams;
- At least two hours before bedtime, food intake should stop. In this case, it is better to drink a large amount of water before six o'clock in the afternoon;
- To lose weight, it is very important not to exceed the amount of protein in 180 grams, and also adhere to individual calorie corridors. For some people, it is enough to reduce the calorie content by one hundred kcal, while others lose weight perfectly, while observing the "heavy" daily energy of regular food. However, the caloric content in the daily diet should not be higher than 1. 5 thousand kilocalories.
You can not eat more than two eggs a day, otherwise you can increase cholesterol levels and cause serious illness. Yellow is very dangerous, while the amount of egg whites can be increased if desired.
Protein foods are easier to digest with green vegetables. This feature should not be neglected: this way you can facilitate the work of the body during the diet.
Important things
What can you eat? Any food with a dominant protein content: meat (preferably lean options: beef, beef, rabbit), fish, eggs, chicken (chicken, turkey, duck), skim milk and kefir, natural yogurt. Along with them, fiber from raw and boiled vegetables must enter the body. Salads, cabbage, carrots, tomatoes, zucchini, cucumbers are perfect for a protein diet.
For cooking meat and vegetables, it is recommended to cook and grill without meat (for example, in a slow cooker or foil). Frying should be avoided: this increases the calorie content and reduces the quality of protein. It is best to limit the amount of salt (extra load on the kidneys is useless), seasoning food with spices and lemon juice.
No matter how happy the result (and weight loss will go fast), you can not eat like this for more than a month! You can repeat the diet only after four months until the body can recover from a protein attack. An unbalanced diet for a long time is very dangerous, so you can not break the allowable period.
A protein diet is ideal for healthy young adults. It is forbidden to use the protein scheme for people with diseases of the kidneys, intestines, liver, blood vessels, as well as for pregnant, lactating women and people over 60 years of age.
Protein diet menu for this week
Diet for weight loss for a week. Suggested menu is approximate. You can change the diet to your liking, following the calorie content. Even four meals a day, you can introduce a pre-dinner snack in the form of a salad leaf, a glass of kefir, a cheese, or drink a little kefir two hours before bed.
Monday
- Breakfast: one hundred grams of cottage cheese with a fat content not exceeding 2% (do not add sugar), green tea.
- Second breakfast: 30 grams of cheese, eggs (steep or soft boiled).
- Lunch: two hundred grams of boiled beef (you can cook young beef or other lean meats) with a lightly chopped salad of finely chopped cabbage with a tablespoon of canned beans and vegetable oil (150 grams).
- Dinner: a piece of steamed fish with slices of tomato (200 grams per product).
Tuesday
- Breakfast: boiled eggs, green vegetable salad with a tablespoon of oil (150 grams).
- Second breakfast: a cup of low-fat cottage cheese with a tablespoon of natural yogurt.
- Lunch: boiled or grilled fish with broccoli (total serving weight is 250 grams).
- Dinner: a piece of boiled chicken two hundred grams (preferably breast diet), two tomatoes, a cheese.
Wednesday
- Breakfast: half a tomato and cucumber spring salad with sour cream, boiled eggs.
- Second breakfast: thirty grams of beans with coffee.
- Lunch: two hundred grams of chicken, lettuce.
- Dinner: two hundred grams of beef stew with lentil garnish (one hundred grams of cooked cereal).
Thursday
- Breakfast: two omelets, a glass of kefir.
- Second breakfast: one hundred grams of boiled zucchini, 150 grams of boiled or boiled chicken.
- Lunch: beef (200 grams), a tomato.
- Dinner: a cup of low-fat cottage cheese.
Friday
- Breakfast: three tablespoons of steamed oat flour (do not add oil).
- Second breakfast: boiled eggs, a slice of cheese.
- Lunch: boiled chicken breast (150 grams) garnished with their beans (one hundred grams).
- Dinner: lean portion of pork (no more than 200 grams) and stewed cabbage side dishes.
Saturday
- Breakfast: some boiled turkey with green bean dish (total weight not more than 250 grams).
- Second breakfast: a cup of low-fat cottage cheese with a spoonful of honey.
- Lunch: boiled lean meats, light vegetable salads, seasoned with butter or yogurt.
- Dinner: some grilled zucchini fish and side dishes (total weight not more than 250 grams).
Sunday
- Breakfast: scrambled eggs on water from two eggs with juicy tomatoes.
- Second breakfast: fifty grams of bean mixture with coffee.
- Lunch: meat or vegetable soup with chopped chicken balls and chopped herbs.
- Dinner: part of rabbit meat cooked in sour cream sauce and herbs.
How to get out of the diet
If you have the desire and strength, you can continue to lose weight on a protein diet for another three weeks. In this case, once a week (on a Saturday or Sunday), you can indulge in something forbidden: waffles, sweets, cakes. This will help prevent damage, and the "load" of carbohydrates will shake the body.
It takes time to abandon a protein diet with such restrictions in place. In the early days, you should gradually include "correct" carbohydrates in the diet: cereals, whole wheat bread, fruits, a small amount of dried fruit. Be sure to observe the breakdown of food and drink one and a half liters of water.
Advantages and Disadvantages
A protein diet has its advantages and disadvantages. Supplements are definitely guaranteed for weight loss, provided all dietary rules are followed. Other benefits include:
- variety in diet. On a mono diet, it is more difficult to lose weight, because you quickly get tired of the same product;
- diet helps get rid of excess water, which means making the skin more elastic, eliminating cellulite (special massage required);
- allows you to cope with high physical activity;
- can be used not only to lose weight but also to gain muscle mass.
Disadvantages of Protein Weight Loss Scheme:
- Low amounts of fiber can cause constipation.
- Protein foods are expensive.
- Sweet lovers can experience depression.
An unbalanced diet is not healthy. To reduce the risk, you must use a multivitamin complex throughout the week (or month).
Protein Diet Review
Consuming protein products has been able to reduce the percentage of subcutaneous fat, without exercise and feeling hungry. With a low fat and carbohydrate diet, you can significantly improve your appearance without going to the gym. We managed to adhere to this diet for only 5 days. That is, for almost a week, protein is exclusively for breakfast, dinner and lunch, and as a result, the muscles become more expressive and fit.
Sitting on such a diet for more than a week is not recommended. Although 5 days is already a lot, it is better to eat protein exclusively for about 3 days, then change the diet as recommended in the Ducan diet.