The best protein diet for weight loss in a week

Protein is a necessary element for the normal functioning of the organism, it is responsible for the synthesis of hormones and enzymes responsible for metabolism, it is considered the main building material of new cells. Many diets limit the intake of protein foods, which is why a person begins to have health problems. However, protein diets for fast weight loss are not like that, because they are based on such products.

The role of protein in the body

Proteins are considered to be very important nutrients in the human body. During the digestive process, they are converted into amino acids, which are necessary for normal muscle growth, maintaining a healthy state and active life. If they are present in small amounts in the human body, it indicates changes in hormonal levels, chronic fatigue or liver problems. Proteins are especially needed by people who associate their lives with sports activities, because they are the main material for building a beautiful relief.

General principles of nutrition

While observing a protein diet for weight loss, you need to eat fractionally every 3 hours, eat small portions so that the feeling of hunger will not appear. The diet should include foods high in protein, including: fish, tofu cheese, dairy products, seafood and so on. If the menu contains products with carbohydrates, then they are allowed only with a low glycemic index.

Cooking rules

When you are on a protein diet, the following cooking rules should be followed:

1. Use only handmade sauces to dress salads. It is recommended to replace mayonnaise with soy sauce, and to use kefir for topping vegetables.
2. When preparing vegetable stew, it is important to add spices, it is recommended to use: ground ginger, oregano and curry. Selected spices should be added in small amounts, because they should be present in the dish just to emphasize the taste of vegetables.
3. When cooking meat products, it is recommended to use the following spices as additives: bay leaf, garlic, sweet peas.
4. It is recommended that the fruit in the diet be raw.
5. Use as beverages: tea, coffee, freshly squeezed juices, fruit drinks and fruit drinks.

Duration

The duration of the protein diet should not exceed two weeks, it is ideal to adhere to such a diet from 1 week to 10 days. This recommendation is given in order to avoid re-loading the liver. The break must be at least 4 months. A 10-day protein diet is the most popular option.

Advantages and disadvantages

Benefits include:

• the high efficiency of such a diet allows you to lose up to 10 pounds, and in the case of obesity and much more;
• short retention period;
• during the diet there will be no excessive desire to eat anything, unlike other diets;
• the result obtained after the diet lasts a long time;
• the diet insists on performing some type of physical activity, such as: fitness, various exercises at home, going to the gym;
• the diet will be varied;
• you can independently choose recipes for the dishes you eat.

Disadvantages of a high protein diet for weight loss include:

• such a diet has a significant load on the internal organs, especially affecting the kidneys due to the consumption of large amounts of protein products;
• due to high protein consumption there is an imbalance of minerals and vitamins needed by the body;
• adherence to a diet can cause disorders of the digestive system;
• there is a risk of a possible water imbalance in the body;
• such a diet can exacerbate chronic diseases and increase blood pressure.

Contraindications

Contraindications include:

• musculoskeletal disorders;
• lactation period;
• digestive system disorders;
• any abnormalities in kidney function;
• liver disease;
• the period of childbirth;
• disorders of the cardiovascular system.

Variants

There are different protein diets for weight loss that have been developed by different experts.

Protein-carbohydrates

The difficulty of losing weight while adhering to a protein-carbohydrate diet is that when limiting the caloric content of food, it is not fat that is burned, but muscle tissue.

This diet food consists of 3 phases:

1. Protein cycle. It usually lasts 2 to 3 days. Due to the loss of glycogen due to lack of carbohydrates in the diet, the body begins to gradually burn fat. It acts like a day of fasting.
2. Carbohydrate cycle. It takes 1 to 2 days, during which time the human body is filled with the main source of energy - carbohydrates.
3. Mixed cycle. Within 24 hours, the person will eat moderately, and proteins and carbohydrates are added to the menu.

Atkins

In this diet, fish and meat are present in the diet in a balanced amount with vegetables and fruits, while the consumption of carbohydrates is reduced, and fats and proteins are present in the menu in unlimited quantities. You can lose 3 to 5 kilograms in the first 14 days.

Ducan

The main focus of the diet, developed by nutritionist Ducan, is to reduce carbohydrates to a minimum, only proteins are present in the diet, and in order to improve digestion, soft foods are included in the diet. The technique is divided into 4 phases, each of individual length. The diet is quite effective, and after 5 days you can notice a weight loss of 3-5 kilograms.

Doctors

The basic rule of this diet is to alternate protein and carbohydrate days. It allows you to lose about 7 kilograms of weight in 10 days, and in some cases someone manages to get rid of even 10. You will have to eat 5 times a day, which will allow you not to feel hungry.

Recommendations for adhering to this dietary food:

• on a protein day you should drink 1 glass of warm water on an empty stomach, and for breakfast eat a boiled chicken egg and herbs, which can be used as: celery, dill or primrose;
• before 3 pm one should eat boiled skinless chicken, and eat at least 800 grams of meat a day, divided into several meals;
• you can eat a total of up to 5 kilograms of vegetables a day with carbohydrates.

What can you eat

If you decide on a protein diet, first of all, you need to get acquainted with the list of allowed and forbidden foods in order to further compile a proper diet.

Protein foods

Protein diet means what you can and cannot eat - the list of foods is presented below:

• sea food;
• lean meat;
• vegetables;
• soft and hard cheeses;
• vegetable oil;
• cereals, as an addition to soups;
• viscera: kidneys, liver, chicken offal, tongue and others;
• egg whites;
• dried fruit;
• low-fat dairy products.

How to choose meat

Lean meat is the main protein content, which is why it should be included in the diet while adhering to this diet. It is recommended to give preference to the following meat products: duck, chicken, lamb, beef and turkey.

The following types of meat products should be excluded from the diet:

• sausages;
• sausages;
• Canned meat;
• pork;
• smoked meat.

Protein drinks

Drink options:

1. Mix one tablespoon of any walnut with a tablespoon of honey and add the resulting mixture to a glass with 200 grams of kefir.
2. For cooking you will need to take 130 grams of low-fat cottage cheese, 1 teaspoon of bran, any fruit and 130 grams of low-fat fermented baked milk.
3. In 250 grams of milk, add 2 tablespoons of oatmeal, any fruit, 1 pinch of cinnamon and 150 grams of low-fat cottage cheese.
4. In 150 grams of kefir, you should mix the following ingredients: cocoa 1 tablespoon, soft 1 tablespoon and 100 grams of low-fat young cheese.

Sample menu for a week

Protein diet for weight loss in the form of a menu for a week:

Monday

1. Breakfast. Tea or coffee with low-fat cottage cheese in the amount of 200 grams.
2. Lunch. 1 large orange.
3. Dinner. Brown risk in small quantities with cooked chicken fillet.
4. Snack. Protein drink.
5. Dinner. Cooked fish fillet with vegetable salad.

Tuesday

1. Breakfast. Tea and 2 boiled eggs.
2. Lunch. 1 large apple.
3. Dinner. Roasted chicken breast in the amount of 100 grams with a small piece of rye bread.
4. Snack. A glass of plain yogurt.
5. Dinner. Baked poluk with vegetable salad.

Wednesday

1. Breakfast. Buckwheat porridge with milk and coffee.
2. Lunch. Banana.
3. Dinner. Cheese soup with a small piece of black bread.
4. Snack. Protein drink.
5. Dinner. 200 grams of roast lamb with vegetable salad.

Thursday

1. Breakfast. Chicken omelette and unsweetened tea.
2. Lunch. Grapefruit and apple.
3. Dinner. Spinach soup with crispy bread.
4. Snack. Curd without additives.
5. Dinner. 150 grams of grilled fish and fresh vegetables.

Friday

1. Breakfast. 150 grams of low-fat cottage cheese, coffee.
2. Lunch. 2 sugar-free cheesecakes.
3. Dinner. Liver in sour cream with vegetable salad.
4. Snack. Curd soufflé.
5. Dinner. Omelet of two eggs, fresh tomato.

Saturday

1. Breakfast. A couple of oatmeal cakes and a glass of fermented milk.
2. Lunch. Apple.
3. Dinner. Vegetable soup, 150 grams of chicken breast, a slice of whole grain bread.
4. Snack. Milk jelly.
5. Dinner. Boiled beef in the amount of 150 grams with cabbage salad.

Sunday

1. Breakfast. Oatmeal pancakes with tea.
2. Lunch. Two tangerines.
3. Dinner. Chicken cutlets with 200 grams of asparagus.
4. Snack. Protein drink.
5. Dinner. 200 grams of steamed fish, fresh vegetables.

How to get out

When the 4-week protein diet in the form of a menu is completed and the desired result is achieved, it does not mean that you should eat everything the next day. If you do that, then the lost weight will return, and all previous efforts will be meaningless. To prevent this from happening, diet food should be phased out.

To consolidate the results, you should get used to sugar-free tea and coffee, and also do not eat flour and sweets in large quantities, do not overeat fatty foods. It is recommended to drink a glass of water every time before breakfast and eat oatmeal or low-fat cottage cheese. Vegetables can be eaten in any form except fried. Also, for the first time after leaving the diet, you should not eat potatoes, but gradually introduce your usual diet into the diet.

Why the diet may not work

Numerous studies have proven that with the correct application of the conditions, the child unequivocally gives results in reducing body weight. However, there are cases when the figures on the scales at the end of adherence to such a diet will not be met or will not decrease at all.

The reason may be in several things. First, it can happen in the case of extremely low physical activity of a person, while consuming a fairly large amount of food. In this case, the energy accumulated by food will not be consumed, and the pounds can not be burned in any way.

Second, the reason may be in a slowed metabolism. First of all, such people should improve their metabolism, and then try to adhere to the diet again.

And the last factor in the absence of the desired result may be the presence of constipation. Bowel dysfunction should be treated, diet changed accordingly, and medical attention sought if necessary.

Recipes

Some may think that the protein menu is very limited and monotonous, but in fact they can be used to prepare a variety of delicious meals for a protein diet.

The first

Detailed way of preparing spinach soup:

1. Boil chicken breasts in 0, 5 liters of water until soft.
2. Without squeezing the broth, remove the meat.
3. Wait for the meat to cool and cut it into pieces.
4. Chop the frozen spinach.
5. Add chopped spinach to the soup, cook for 5 minutes;
6. Pour the chicken into the broth.
7. Pour 1/3 cup of milk and whisk with a blender.
8. Add spices to taste, you can use basil or nutmeg.

cheese soup:

1. Boil the selected meat.
2. Wait for it to cool and cut into pieces.
3. Pour 50 grams of cheese into the soup and add 3 diced egg whites.
4. Cook for 10 minutes and add pieces of meat.

Seconds

Liver in sour cream:

1. Separate 500 grams of liver from the vein.
2. Grate the carrots on a large grater.
3. Cut the onion into half rings.
4. Fry the vegetables until golden brown.
5. Add 2 tablespoons of sour cream.
6. Add the raw liver and a little water.
7. Simmer until completely cooked, stirring constantly, for 15 minutes.

chicken chops:

1. Pass half a kilo of chicken breast through a meat grinder.
2. You will need to add 100 grams of grated cheese to the minced meat obtained.
3. Add the raw egg.
4. Add spices.
5. Shape the chops with your hands.
6. Bake in the oven for 30 minutes.

desserts

oatmeal pancakes:

1. Mix half a glass of milk with 4 tablespoons of oatmeal.
2. Add the egg.
3. Sol.
4. Bake in a non-stick pan.

Jelly recipe:

1. Boil 500 ml of milk in a sherpa.
2. Before the milk boils, add 5 chopped strawberries.
3. Dissolve 2 small spoons of fast-acting gelatin in milk.
4. Mix the contents thoroughly.
5. Pour into molds.
6. Refrigerate until firm

Reviews

• First review, girl, 25 years old: "Protein diet came in handy after breastfeeding. I first found the "14-day protein diet with a menu" diet option and started following it to lose weight. The extra 5 pounds gained during pregnancy disappeared in just a week and a half. It was easy to stick to the rules, and since I'm biga lover of protein foods, I was happy to be able to achieve results without too much effort. After all, you can eat almost anything I love. "
• Another review, a 31-year-old woman: "In the process of adhering, I realized that the protein diet was not really mine. I could barely stand it, since I am not a big fan of poultry meat in my life. Chicken breasts in the last days of the diet practically brought tears to my eyes. But still, my efforts were justified, because by the summer I had managed to acquire the parameters I wanted. "
• Third review, a 41-year-old woman: "I have a huge number of unsuccessful experiments with diets that have damaged my health. But when I came across a protein diet, I immediately noticed the difference from the others. It does not require strict restrictions on the amount of food consumed, the main condition is that the basis of the diet should be protein. At the same time, my body gained enough energy and I was able to live normally without serious limitations. And by the end of the diet, I was very pleased with the figure on the scales which became 6 pounds smaller and did not return even after two years. "