How to lose weight with protein foods: rules of a protein diet, menu, products

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

Many people think soprotein dietdifficult enough, however, this is not the case. A huge plus is satiety with food, almost without restrictions. Let's now see which foods you should eat in large quantities, because they will be your main diet.

What is necessary to eat on a protein diet?

1. Dairy products
2. Meat and fish
3. Low-fat yogurt and ricotta
4. Legumes
5. Vegetables
6. Seafood

Foods that should not be consumed on a protein diet:

1. fast food
2. Sweet and high-calorie fruits
3. Cooking and dessert.
4. Potato
5. Whole dairy products
6. Fatty meat.

Why should you choose a protein diet to lose weight?

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

How does the protein diet work?

The point is thisdigestionand the body spends a huge amount of energy digesting protein foods. To digest lean chicken breast or egg whites, the body must use its own reserves, which are fat. It is in these moments that a powerful weight loss process begins. For maximum results, it is worth adding at least minimal physical exercise.

Nobody talks about what you have to do all daydisappear in the gym, but a half-hour circuit training at home will help enhance the effect of a protein diet.

Significant benefits of a protein diet. First of all, there is a wide selection of products available in many stores. You will not experience a constant feeling of hunger, but you will be satisfied with the food every time and will enjoy it. Agree, even a lean piece of meat, cooked quite tasty, looks much 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 kilograms, you will gradually be able to add your favorite foods without gaining weight. But it is always worth remembering that proteins should remain the main products of your diet.

Cons of a protein diet. Of course, each method of losing weight has its disadvantages, but the protein diet has minor disadvantages. The first and most important thing is that the products that you have to eat quite often are not cheap. Fish will cost you more than a sandwich or cake you can buy on the way to work. You will also have to spend a lot more time preparing food. It won't be easy for those with a sweet tooth, because the protein diet includes almost no sweets, with the exception of dried fruit and low-fructose fruit.

You will need to carry containers with you that will last you throughout the day, especially if you spend a lot of time at work or school. A protein diet involves eating at least 5 times a day.

Basic principles of a protein diet:

1. Avoid high-calorie foods. It is necessary to exclude alcoholic beverages, fast food, baked goods, sweets, an analogue can be dried fruits. Sweeteners should also not be present in your diet. Any food that ends up on your plate should be low-carb. Don't forget 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 is pure water and not various drinks in the form of coffee, tea or juice. If you follow a protein diet you need to drink at least 2 liters of water a day. Carry a small bottle with you and refill it constantly, so you will remember to take a couple of sips, even if you are not at home or in a club.
3. Minimize your fat intake. If your diet contains fatty types of cheese, fatty cottage cheese, nuts or butter, consume them before lunch, so the body will expend energy on time and excess calories will not be stored as fat. Protein foods go well with cucumbers, tomatoes, broccoli and low-glucose fruits.
4. Exercise stress. In any case, you will need to supplement your protein diet with exercise. This way you will get the desired result faster, you will speed up your metabolism, you will improve the absorption of protein foods and you will be able to burn more calories than you consume, and this is the secret to healthy weight loss.

Who should think carefully about choosing a protein diet?

First of all, those who suffer from itdiseases of the gastrointestinal tract, as well as renal failure. A protein diet is undesirable for older people, because the body has to process a fairly large amount of protein food, and if there are openings to the heart or blood vessels, the idea should be abandoned altogether.

Sometimes when illiterateusing a protein dietblood clotting may change and as a result there is a risk of blood clots forming. Therefore, do blood tests in advance and be on the safe side so that weight loss does not turn into health problems for you.

Protein diet for weight loss

The time of sun, relaxation, flowing dresses and bikinis is behind us. The beautiful ladies have already managed to relax a little and even treat themselves to something very tasty and no less "very" caloric. Undoubtedly, small joys make everyday life brighter and more positive. The main thing is to tell yourself to stop in time! Otherwise, the appearance of excess weight very quickly and, as the experience of losing weight shows, will bring uncertainty, negativity and problems into your life for a long time.

But what would happen if time was wasted? How to quickly return to normality at home? Is a protein diet effective for every day?

Does perfect have to be perfect?

Before talking about diet, let's see if the "ideal weight" exists. It would seem that the answer is absolutely obvious, because the entire industry of fashion and "healthy" lifestyle tells us every day about the need to meet certain standards of beauty and, it seems, health. Ideals that were not invented by us and, certainly, have nothing to do with understanding human nature and the biological mechanisms of our functioning. Despite this, we are motivated in every possible way to strive for certain standards, to show results in the pool, in the gym and in street jogging. 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 solely for the sake of conformity. We do not monitor our well-being, we do not track the signals that the body gives, we measure and weigh our body! And as a result we only make the situation worse.

Everyone was inspired, fulfilled, ready to take action, but where to start? And you need to start with your definition of non-ideal weight. The same, individual for each of us, but which causes the same feeling of discomfort and dissatisfaction.

What is non-ideal weight?

Try typing a query to determine your ideal weight into any search engine and you will receive links to dozens of calculators and tables. And none of them will take into account:

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

If we put it all together, it becomes clear that each of us has our own individual non-ideal weight. How to determine when it is time to act? If you experience one or more of the following problems, your weight is far from your ideal:

your weight has a negative impact on your health - your general health has worsened, you get tired faster, your joints and back are bothering you for the first time, shortness of breath has appeared, blood pressure increases periodically, bowel function leaves much to be desired;

weight starts to make unpleasant changes in your life. You cannot carry out your usual activities (everything that requires mobility and physical resistance), you have to limit yourself in clothing, you feel uncomfortable in public transport or in crowded places, you start to change your life and work plans taking into account the your weight.

Remember, if you are serious about taking care of yourself, start by visiting a nutritionist and endocrinologist. This will be the best thing you can do for yourself. Only specialists in the field of medicine and proper nutrition, together, can help you maintain health and improve the quality of your life. Don't forget about the need for constant physical activity in your life.

What is a protein diet

How can you adapt your menu to lose those kilograms that prevent you from living a full life? A high-protein diet can help with this: a diet based on protein-rich foods, as well as significant limitation of carbohydrates and fats. Using this nutritional method, you can lose 14 kg within 3 months.

The basic principle of a protein diet is to eat foods containing proteins that regulate the metabolism in our body. Thus it is possible to avoid the main disadvantage of any diet - a decrease in the supply of protein in the body, which, in turn, leads to rapid depletion of the body (internal organs, not receiving enough protein, begin to pull out extract them from the muscle tissue). All this leads to weakness, poor 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 quite significant:

• maintain a healthy muscular system;
• the ability to combine diet even with serious physical activity;
• the impossibility of developing such a painful complication as anorexia;
• absence of an exhausting and stressful feeling of hunger (protein foods are absorbed by the body within 3-4 hours);
• Protein diet dishes include a large amount of fiber, which ensures the smooth functioning of the intestine;
• due to fairly slow and gradual weight loss, without much effort, it is possible to maintain the required weight after leaving the diet;
• good health - complete absence of weakness, dizziness and nausea, typical of other types of diets;
• flowery appearance, a real rejuvenation of the body occurs: the condition of the skin, hair and nails improves.

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

Cons and contraindications of a protein diet

When you decide to rebuild your diet according to the principles of a protein diet, remember: there are no ideal diets! Any diet is associated with certain restrictions or exceptions, which means that the load on your body inevitably increases. It is for this reason that one cannot help but mention the disadvantages of following a protein diet.

The protein diet should be short-term. Long-term intake of protein foods leads to problems with the skeletal system (predominant consumption of proteins leads to leaching of calcium from bone tissue, making bones very fragile).

Prolonged restriction of carbohydrate intake can negatively impact overall performance.

The nervous system is also under attack, in response to a lack of sufficient fat in the diet, the main material for the reproduction of nerve cells. The main signs of this condition are increased nervousness and irritability.

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

Protein foods leave a large amount of "decomposition products", which leads to an increased load on the kidneys (for their excretion).

Protein diet menu

The protein diet menu should be built on the basis of several principles that ensure the achievement of the necessary results (for example, weight loss of 10 kg):

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

Refusal of constant snacks; for this purpose, preference is given to protein products with a long digestion cycle.

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

Avoid frying; all dishes should be prepared baked, stewed or steamed.

To better balance your diet, you can include some vegetables and fruits in your diet.

Have regular physical activity on your body.

Main products of the protein diet

Chicken, turkey, veal, rabbit

Exceptions: lamb, pork (high fat)

Lean fish

(no more than 4% fat)

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

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

Kefir, yogurt, cottage cheese, hard cheeses

Rice, oatmeal, buckwheat

All "green" vegetables, and any others in small quantities, 2-3 times a week

Sour fruit drinks and unsweetened homemade compotes and juices (diluted 1: 1 with mineral water), herbal teas and their infusions, unsweetened coffee

Olive, flaxseed, sunflower - in strictly limited quantities

Among the products prohibited for consumption, some of the main ones can be identified:

• flour products - pasta, sweets, bread;
• sugar and products and dishes containing sugar - baked goods, ice cream, chocolate, confectionery, ready-made juices, fruit drinks, etc. ;
• any sausages;
• potatoes and dishes containing them;
• alcohol and all products containing alcohol;
• fast food and industrial semi-finished products.

Important! Regardless of which protein diet you intend to use (short or long term), remember that diet periods cannot last more than once every 6 months.

Protein diet: list of permitted foods and recommendations

During the protein diet the following are allowed:

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

• sweets: here are all the confectionery products (cakes, biscuits), sugar and sweet fruit;
• baked goods, pasta, deep-fried foods;
• cereals, potatoes, butter.

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 sleep;
• drink at least 1. 5 liters of mineral water without gas or clean water per day;
• any alcohol is prohibited;
• If desired, it is allowed to eat a couple of citrus fruits or unsweetened apples for a snack.

What protein diet programs are there?

Numerous protein diet programs have been developed. There are both pure protein diets and diets with different variations: protein-vegetable, protein-fruit, protein-vitamin and others.

Protein diet for a week: menu options

7 day protein diet options

1 option

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

option 2

• Breakfast: 150 grams of low-fat ricotta, tea, coffee;
• Snack: any 1 citrus fruit;
• For lunch: stewed beef with vegetables (150 grams);
• Afternoon snack: 1 cup low-fat kefir with diet 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 biscuits;
• For dinner: 150 grams of boiled beef with 150 grams of cabbage salad, seasoned with 1 tbsp. L. olive oil.

Option 4

• Breakfast: 1 glass of low-fat kefir with diet biscuits;
• Snack: 1 unsweetened fruit;
• For lunch: 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 biscuit;
• For lunch: boiled fish (200 grams) with a piece of wholemeal bread;
• 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 ricotta and tea;
• Snack: 1 grapefruit;
• For lunch: stewed beans with vegetables;
• Afternoon snack: 1 glass of kefir;
• For dinner: boiled sea fish (200 grams) with fresh vegetable salad.

Option 7

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

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

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

1. breakfast - 1 boiled chicken egg, cooked in any form (hard-boiled, poached, etc. ), can be replaced with quail eggs, taking into account the calorie content;
2. lunch and dinner – 150-200 grams of low-fat cottage cheese (no more than 3-5% fat) and tea without sweeteners (the use of sugar and honey is unacceptable);
3. fluid consumption - at least 2 liters per day;
4. last meal no later than 6. 00 pm.

When abandoning a short-term protein diet, follow the principle of gradualness, so as not to harm your health; it is necessary to add foods and increase the quantity gradually, over 1-2 weeks. Start by adding grains and fruits, then add dairy and fermented milk products (watch the fat content of the products).

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

When deciding to start a fast protein diet, evaluate not only your current physical condition, but also the emotional and intellectual stress that may occur during this period. Abandon the diet (or move it over time) if:

• you have recently suffered from a somatic illness;
• you are facing a period of severe physical, intellectual or emotional stress;
• you are over 50 years old;
• you have liver and/or kidney problems, as well as cardiovascular system problems;
• have previously (or are currently experiencing) blood clotting disorders (increased risk of thrombosis) and signs of diabetes.

And, of course, the use of any diet is absolutely not possible during pregnancy and breastfeeding.

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

Dukan diet menu

The Dukan diet also refers to a type of protein diet; depending on the menu it is divided into various phases: attack, cruise, protein-vegetable, consolidation, stabilization. The very first stage of the attack is the most critical, here is its approximate menu:

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

results

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

The greater the initial weight of the person losing weight, the greater the "losses" will be during the diet. For example, if you weigh 100 kg and are obese, you can lose 5-10 kg in two weeks. At the same time, the diet is quite varied and does not cause aversion to a specific product, as happens in mono-diets.

It is believed that the optimal period in which you can stick to a protein diet with benefit and without harm to health is 10-14 days. During this period, you can lose 8-15 kilograms.

The right way out of a protein diet

Experts recommend gradually abandoning any diet. The protein nutrition system is no exception. You should not immediately pounce on your favorite foods, the consumption of which was prohibited during the program. It is better to exclude sugar and flour products from the diet altogether.

Moreover, you need to continue to adhere to 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 give up alcoholic beverages.

In the first 2 weeks after a protein diet, physical activity should also be increased. This should be done to optimally use the incoming energy and maintain the result.

Contraindications

In order not to harm their health, people suffering from the following diseases would be better off giving up 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 disorders).

In addition, the protein nutritional system is not suitable for the elderly, pregnant and breastfeeding women.