The protein diet is one of the most popular, especially among men. Unlike most diets, it helps increase muscle mass, and also allows you to have a varied menu for the week. The caloric content of the diet can easily change depending on the actual energy costs. This allows for a flexible approach to nutrition and not feeling hungry.
Is it possible to lose weight on a protein diet
Many people wonder if it is possible to lose weight on a protein diet. It ranks at the top of the most effective nutritional programs for weight loss, but the result can only be achieved with regular exercise.
The main principle of the diet is that proteins make up the majority of the diet. They are a building material for the body, essential for muscle growth and a happy active life in general. Their absence leads to decreased performance, fatigue and depression.
Protein diet can help a person start his transformation. Sure, you’ll have to say goodbye to the sweet and fried, but isn’t the result worth it?
Remember: to lose weight, you need to do physical education.
What nutritional systems exist (Ducan, Ketones, Atkins) and how effective are they
There are several nutrition programs for 7, 14 or more days based on the predominance of protein in the diet. Let’s talk about the most effective ones.
Shop System
The meaning of this system is that many proteins and carbohydrates are consumed - in limited quantities.
Ducan's food system consists of 4 phases, each of which has its own rules. However, there are general principles for everyone:
- drink at least 1. 5 liters of water every day;
- every day should have at least minimal physical activity - exercise and walking.
The first step
Food at this stage is based on lean protein foods: skinless chicken and turkey, fish, eggs, beef and low-fat dairy products.Frying in oil is strictly forbidden, but you can use all other cooking methods - for example, steam.In addition, you are allowed to add spices and herbs to your diet. It is necessary to support the work of the intestines and take a tablespoon and a half tablespoons of oat bran every day. It is forbidden to eat pork, sausage, rice and other cereals, fruits, cakes, bread, flour, beans and sugar.
Step two
This step will be easier already and will take two weeks. It combines protein and vegetable days. The protein-vegetable diet is varied and easy, especially when compared to protein days. Estimated weight loss will be more than 4 kg. If you need to lose no more than 10 kg, then the days alternate one after the other, and if more - 5 after 5. The duration of the phase is calculated based on a simple formula: 1 kilogram lost = 7 days.
Protein Days completely repeat the menu from the first step. The only clarification is that the addition of cucumbers is allowed. On vegetable days, you can eat any vegetable except beets, avocados and potatoes. They can not be seasoned with mayonnaise, but can be boiled and baked. You should also consume 2 tablespoons of bran daily. Prohibited foods are the same as before.
Step Three
At this stage, the result is fixed. For every kilogram lost, 10 days of fixation are needed. Yes, it looks like it's too long, but it can provide a beautiful figure. It is forbidden to eat sugar, cakes, flour and semi-finished meat products.
It is allowed to use everything that was in the previous stages, but with supplements: add fruits per day (not only grapes, dates and bananas), 2 slices of whole grain bread and 40 g of cheese. Starchy foods, such as potatoes, can be cooked twice a week. And also 2 times a week it is allowed to organize a party and eat whatever you want, but, of course, without fanaticism.
Step Four
This step assumes that the food system has already become a habit and has become a way of eating in principle. Now there are no banned products, but it is recommended to adjust with protein one day a week. Of course, you should not attack sweet and harmful and eat it in large quantities - no diet will save you from gaining weight and losing the result achieved.
Ketone diet
This diet allows you to eat meat, high-fat fish, eggs, green vegetables (spinach, cabbage, cucumbers or zucchini), tomatoes, avocados, raspberries, strawberries, mushrooms, vegetables and butter, hard cheeses andsoft, low-fat cottage cheese, sour cream and yogurt, as well as all spices, almonds, peanuts, walnuts and pine nuts. Therefore, the menu can be very diverse.
The diet is not conclusively suitable for those with kidney and cardiovascular problems, diabetes and eating disorder. Here are some of the side effects to follow when following a diet:
- adverse effect on kidney function;
- dehydration, constipation, risk of heart disease.
There are these advantages and disadvantages, so switching to this diet is worth considering carefully.
Atkins Diet
The Atkins Diet is similar to the Ducan Diet. There are also 4 steps here - introductory, main (aiming to lose weight), transient (result fixed) and final. The first two steps last 14 days: during this time, the body gets used to the new way of eating and rebuilds itself. In the future, diet should become a way of life. The diet takes a minimum of carbohydrates, a maximum of protein and a complete rejection of alcohol.
Protein is the basis of the diet, unsaturated fats and fiber are also allowed. The latter include avocados, nuts, salmon and vegetable oils. Fiber will be provided by green vegetables and herbs, and some carbohydrates can be obtained from unsweetened fruits, cereals and berries. The diet is not suitable for pregnant women and people with kidney and liver problems.
Risks of protein diets
Due to serious deficiencies, protein diets cannot be called healthy and safe. An excess of protein leads to the development of urolithiasis and adversely affects the functioning of the kidneys, brain and liver. There are some important obstacles:
- The gastrointestinal tract may be damaged.
- Animal feed contains cholesterol, even if it is the most dietary chicken.
- Food is generally unbalanced.
We do not recommend adhering to a pure protein diet as they cause health problems for a long period of time.
List of Protein Products
To properly design the menu, you need to be familiar with the list of protein products:
- Meat: chicken fillet and turkey and beef.
- Fish: especially tuna, which is practically fat-free but has a record protein content among fish.
- Soy replaces meat and fish for vegetarians and people who abstain from meat for other reasons.
- Cottage cheese is an affordable high protein product.
- Cheese contains protein, but also a lot of fat. Not suitable for every diet.
- Beans. Most legumes are high in protein, but beans are especially prominent. Chives and lentils are also good options.
- Buckwheat. Of all cereals, it is buckwheat that contains the most protein, and also contains the most fiber that is beneficial to the intestines.
If you spend time on physical activity, then you have an increased need for protein. We recommend paying attention to protein powder mixtures, protein rods.The proteins in these products are well absorbed, and the compounds are balanced in amino acids, vitamins, micro and macro elements.
A detailed menu of a strict low-calorie diet for the week
A low-calorie diet for a week will allow you to get fast results and generally adjust your body to a new way of eating. This easy diet to lose weight is based on one principle: Eat 800 calories a day. Consider a menu for very fast weight loss.
Monday
You can have low-fat yogurt and green tea for breakfast.
Snack - a handful of peanuts, lunch - steamed chicken.
Afternoon snack - 150 g fat-free cottage cheese. It is recommended to finish the day with a glass of zero fat kefir.
Tuesday
For breakfast it is recommended to eat 150 g of low-fat cottage cheese and drink sugar-free coffee.
Snack - low fat yogurt, for lunch - boiled beans, for an afternoon snack - a glass of zero fat kefir. For dinner - tight steak.
Wednesday
Start the day with 2 boiled eggs and sugar-free coffee. For a snack - a glass of low-fat yogurt. For lunch - lean fish, for example, steamed pollock, for an afternoon snack - a glass of zero-fat kefir and for dinner - a handful of peanuts.
Thursday
For breakfast, you can eat low-fat cottage cheese and drink green tea. For a snack - 2 boiled eggs, for lunch - a roasted turkey fillet with mushrooms and for an afternoon snack - a arugula salad. It is recommended to bake trout for dinner.
Friday
For breakfast, fat-free cottage cheese and sugar-free coffee. For a snack - a glass of low-fat kefir, for lunch - boiled beef with beans. For an afternoon snack, you can eat boiled cauliflower and dine on boiled or roasted lean fish, such as cod.
Saturday
For breakfast, you can boil oatmeal in water and drink green tea. For a snack - a handful of peanuts, for lunch - boiled squid fillets,
for an afternoon snack - a glass of low-fat yogurt. For dinner - 2 boiled eggs.
Sunday
The last breakfast this week is oatmeal porridge in water and sugar-free coffee. For a snack - a glass of low-fat kefir, for lunch - lean fish, for example, steamed pollock. Afternoon snack - salad with boiled beans with mushrooms and for dinner - low-fat cottage cheese.
Protein and vegetable menu for 14 days
Eating protein and vegetables is a perfectly balanced menu that allows you to lose weight easily, quickly, deliciously and without side effects.Food is rich in vitamins, fiber and protein - everything that is so important to the body. For 14 days, the following ration is offered daily (one cup of green tea is assumed for breakfast each day):
| Dita | Products |
|---|---|
| 1 | 1 boiled egg with olives, 200 g steamed chicken fillet with vegetables, 200 g broccoli and low fat yogurt |
| 2 | Porridge on water, a handful of dried fruits, 200 g boiled fish with vegetables, 200 g cottage cheese |
| 3 | Protein omelette with tomatoes and arugula, chicken fillet with carrot and cabbage salad, 1 boiled egg with cheese and tomato |
| 4 | 150 g low-fat cottage cheese with cucumber and buckwheat, steamed turkey fillet with vegetable salad, roasted cod with olives and feta cheese |
| 5 | Porridge on water, boiled beef + vegetables, avocado salad, a glass of nonfat kefir or 1%. |
| 6 | Buckwheat with milk, salad with boiled chicken, tomatoes and iceberg leaves, narrow salmon with vegetables |
| 7 | Low fat milk porridge, vegetable salad and 1 boiled egg, boiled pollok with wild rice for garnish |
| 8 | This day should be a day of fasting, you can eat vegetables in unlimited quantities (but within reasonable limits) |
| 9 | 150 g Greek yogurt, 2 boiled eggs, boiled cabbage with chicken, 200 g steamed pollock with vegetables |
| 10 | Roasted zucchini with cheese, boiled beef with vegetables, buckwheat with cheese and milk |
| 11 | low fat yogurt, roasted fish with olives and any salad, low fat or 1% kefir |
| 12 | Porridge in water, cod with beans, vegetable salad with chicken |
| 13 | Buckwheat with cottage cheese and milk, steamed turkey fillet with vegetables, cabbage and carrot salad |
| 14 | Oatmeal in water with dried fruits, boiled beef with vegetables, a glass of low-fat yogurt. |
The protein-vegetable diet is balanced and can be recommended for long-term use.
Review results comments
Usually people first search the Internet for how to lose weight on a protein diet, is it really that easy to lose weight. Most people report both positive changes in the body and negative health effects. In fact, it is possible to lose weight without losing muscle, improve relief and not stress the body. There is also a variety of menus for every day, lack of hunger and bad mood. Protein days for weight loss can be adjusted without harming health, but the total duration of such a diet should not exceed 14 days as recommended by doctors.
The protein diet is chosen by those who want not only to lose weight, but also to qualitatively change the body in general, so that they look not exhausted, but, on the contrary, a cheerful and capable person. Also, this diet is suitable for those who love clean meat and can easily do without sausage and sausage. To avoid spoiling, those who have lost weight give some tips:
- Drink a glass of warm water in the morning on an empty stomach.
- Take breakfast half an hour after you wake up.
- Have dinner 3 hours before bed.
- Drink 2 liters of water a day.
- To avoid bowel problems, you should drink 1% kefir.
- For those who can not live without coffee, 1 cup without sugar is allowed.
People's ratings are filled with joy that in 2 weeks people started noticing small changes in their bodies. Although these steps are still quite small, they have already been taken. From the negative, most have an unpleasant odor from the body, which nothing can stop. It is not recommended to stay on this diet for more than 14 days.
Sadly, there are no magic weight loss pills. It is often said that protein diets are effective for weight loss, but this is a misconception. Yes, you can quickly lose a few extra pounds, but this will happen if you significantly limit the amount of calories you eat. Proteins alone are not suitable for weight loss.
Interesting recipes
On the one hand, there seem to be very few products allowed and a person is in a painful monotony. However, this is not the case, you can easily diversify a protein diet and simple and delicious recipes for a protein diet for weight loss will help in this. Remember to include walking, jogging and other sports in your day. Otherwise, it will have no effect.
Shake the proteins
Shake Slimming Protein is a sports drink that will saturate your body throughout the day. For cooking you will need:
- 200 ml low-fat milk
- 1 chicken egg;
- 1 banana;
- 100 g 9% cottage cheese;
- a teaspoon of sugar.
Prepare a blender or mixer from special equipment.
- Beat the peeled egg in a sugar blender
- Cut the peeled banana into small circles
- Add the banana to the egg bowl, pour in the milk and beat until the mixture is smooth.
- Now add cottage cheese and beat again.
Done! Enjoy your meal.
Chicken fillet with guacamole sauce
This is an easy-to-prepare diet meal. Despite the presence of avocado in the composition, the BJU of the dish is 57/25/18. For cooking we need:
- 500 g chicken fillet;
- 1 avocado;
- 1 teaspoon lemon juice
- half a teaspoon of dried garlic;
- 1 teaspoon ground red pepper;
- 1 tablespoon olive oil
- 100 g low-fat cheese;
- cilantro and pepper to taste.
First, remove the pulp from the avocado and press with a fork, then add pepper, lemon juice, a pinch of salt and spices. Now let us set this measure aside for a while. The remaining salt, spices and dry garlic should be smeared with fillets. Place the meat in a pan and fry on each side for 4 minutes over medium heat. After that, sprinkle with cheese and close the lid to melt the cheese. Next, you need to wait a few more minutes, after which you can place the fillets on a plate and place the previously prepared sauce on top.
Cheese casserole with protein
The protein pan is great for breakfast. To prepare it you will need:
- 500 g cottage cheese;
- 1 egg;
- 40 g corn starch;
- 2 egg whites;
- 1 tablespoon baking powder
- a spoonful of sugar;
- half a teaspoon of vanilla;
- 50 g raisins.
First mix the cottage cheese, egg and egg whites. Then add the cornstarch and the rest of the ingredients. Now place the mass in a baking dish and leave for 30 minutes. at 180 degrees. The crust will come out crispy, and the casserole itself will be soft and satisfying.
Salted Trout Salad
For this light salad you will need:
- lettuce leaves;
- 4 cherry tomatoes;
- 30 g trout fillets;
- leek stalk;
- a tablespoon of olive oil for dressing;
- spec.
You can also add a teaspoon of chia seeds to improve stomach function. Cherries should be cut in half, trout - in cubes, onion stalk - in slices. We wash the lettuce leaves, cut into pieces and place on a plate, place all the ingredients on top, season with olive oil and spices. Then you have to mix everything thoroughly. Such a salad should be eaten immediately, it will quickly lose its freshness in the refrigerator.
Conclusion
Protein diets make you start on the path to weight loss, building a strong body and beautiful shape. In combination with sports loads, especially jogging, during the observation period you will lose some weight, and it will be the fats that will disappear, not the muscles. Feeling hungry will not bother you, but make sure you drink plenty of water, exercise, walk and consume fiber.
Remember that a diet rich in animal products is not safe for your health because of their cholesterol content.
It is recommended to add vegetables to the protein diet, at least 400 g per day, excluding potatoes. This will help you keep your diet balanced.