The best protein diet for weight loss in a week

Protein is an essential element for the normal functioning of the body. It is responsible for the synthesis of hormones and enzymes responsible for metabolism. It is considered to be the main building material for new cells. Many diets limit the intake of protein foods, so a person begins to have health problems. However, protein diets for rapid weight loss are not the case because they are based on such products.

The role of protein in the body

Protein is considered to be a very important nutrient for the human body. During the digestion process, they are converted into amino acids, which are necessary for normal muscle growth, maintenance of a healthy state and an active life. If they are in small quantities in the human body, it indicates changes in hormone levels, chronic fatigue, or liver problems. Protein is especially necessary for people who associate life with sports activities, because it is the main material for constructing beautiful reliefs.

General principles of nutrition

When observing a protein diet to lose weight, you need to eat a small portion every 3 hours so that you will not feel hungry. The diet should contain foods with high protein content, including: fish, fermented bean curd, dairy products, seafood, etc. If the menu contains carbohydrate products, only low glycemic index is allowed.

Cooking rules

When dieting protein, you should observe the following cooking rules:

1. For salad dressings, only hand-made sauces can be used. It is recommended to use soy sauce instead of mayonnaise and kefir to season vegetables.
2. When preparing stewed vegetables, it is important to add spices. The following ingredients are recommended: ginger powder, oregano and curry powder. The selected spices should be added in small amounts, as they should only be used to emphasize the taste of vegetables.
3. When cooking meat products, the following spices are recommended as additives: bay leaf, garlic, sweet peas.
4. It is recommended that the fruit in the diet is raw.
5. Used as beverages: tea, coffee, freshly squeezed fruit juice, fruit juice drinks and fruit drinks.

period

The duration of a protein diet should not exceed two weeks. Ideally, it is recommended to stick to this diet for 1 week to 10 days. This advice is given to avoid reloading the liver. The rest period must be at least 4 months. A 10-day protein diet is the most popular choice.

Pros and cons

Benefits include:

• The high efficiency of this kind of nutrition can make you lose up to 10 kg, and in the case of obesity, you can lose more;
• Hold on for a while
• During dieting, you will not want to eat anything as strongly as other diets;
• The results obtained after long-term adherence to the diet;
• Insist on doing certain physical activities in diet, such as fitness, doing various sports at home, and going to the gym;
• Diet will be different;
• You can independently choose the recipe of the dishes you eat.

The disadvantages of a high-protein diet for weight loss include:

• This kind of nutrition causes a great burden on the internal organs, especially the kidneys are affected by the consumption of a large amount of protein products;
• Due to the large consumption of protein, the minerals and vitamins needed by the body are not balanced;
• Adhering to the diet can cause digestive system disorders;
• There may be a risk of water imbalance in the body;
• Such a diet can aggravate chronic diseases and increase blood pressure.

Contraindications

Contraindications include:

• Diseases of the musculoskeletal system;
• Lactation period
• Digestive system diseases;
• Any irregularities in kidney work;
• Liver disease;
• Growth Period;
• Diseases of the cardiovascular system.

Variants

Various experts have developed various protein weight loss diets.

Protein-carbohydrate

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

This diet consists of three phases:

1. Protein cycle. It usually takes 2 to 3 days. As the lack of carbohydrates in the diet leads to the loss of glycogen, the body begins to burn fat tissue gradually. It serves as a fasting day.
2. Carbohydrate cycle. It takes 1 to 2 days, during which the body will get the main source of energy-carbohydrates.
3. Mixing cycle. Within 24 hours, a person will eat a moderate diet, and protein and carbohydrates are added to the menu.

Atkins

In this diet, fish and meat, vegetables and fruits are present in the diet in a balanced amount, while reducing the consumption of carbohydrates, and there are unlimited amounts of fat and protein in the menu. In the first 14 days, you can lose 3 to 5 kg.

Dukan

The main focus of the diet developed by nutritionist Ducan is to minimize carbohydrates, only protein is present in the diet, and to improve digestion, the diet contains bran. The technique is divided into 4 stages, each of which has a different length. This diet is very effective and you will notice a weight loss of 3-5 kg after 5 days.

Doctors

The basic rule of this diet is to alternate protein and carbohydrate days. It allows you to lose about 7 kg of weight in 10 days, and in some cases, someone can even lose 10 kg. You must eat it 5 times a day so that you don't feel hungry.

Advice for sticking to this diet:

• On protein day, you need to drink 1 cup of warm water on an empty stomach, and eat a boiled egg and herbs for breakfast, which can be used as: celery, dill or parsley;
• You need to eat boiled skinless chicken before 3 pm, and you need to eat at least 800 grams of meat every day, divided into several meals;
• On a carbohydrate day, you can eat up to 5 kg of vegetables in total.

What can you eat

If you decide to stick to a protein diet, first of all, you should be familiar with the list of permitted and prohibited foods in order to further develop the correct diet.

Protein food

A protein diet means what you can and cannot eat-the list of foods is as follows:

• seafood;
• Lean meat;
• vegetable;
• Soft cheese and hard cheese;
• Vegetable oil;
• Cereal, as an additive to soup;
• Internal organs: kidney, liver, chicken internal organs, tongue, etc. ;
• protein;
• 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 when following this diet. It is recommended to prefer the following meat products: duck, chicken, lamb, beef and turkey.

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

• sausage;
• sausage;
• Canned meat
• pork;
• Smoked meat.

Protein drink

Drink selection:

1. Mix a tablespoon of any nuts with a spoonful of honey, and then add the resulting mixture to a glass containing 200 grams of kefir.
2. When cooking, you need to take 130 grams of low-fat cheese, 1 teaspoon of bran, any fruit, and 130 grams of low-fat fermented milk.
3. To 250 grams of milk, add 2 tablespoons of oatmeal, any fruit, 1 pinch of cinnamon, and 150 grams of low-fat cheese.
4. In 150 grams of kefir, you need to mix the following ingredients: 1 tablespoon of cocoa, 1 tablespoon of bran, and 100 grams of low-fat cheese.

Sample menu for the week

A protein diet for weight loss in the form of a weekly menu:

on Monday

1. breakfast. Tea or coffee with 200 grams of low-fat cheese.
2. Lunch. 1 large orange.
3. dinner. There is a slight risk of browning in cooked chicken fillets.
4. snack. Protein drink.
5. dinner. Boiled fish fillet with vegetable salad.

Tuesday

1. breakfast. Tea and 2 boiled eggs.
2. Lunch. 1 large apple.
3. dinner. 100 grams of grilled chicken breast and a small piece of rye bread.
4. snack. A cup of plain yogurt.
5. dinner. Grilled cod fish 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 omelet and unsweetened tea.
2. Lunch. Grapefruit and apples.
3. dinner. Spinach soup with shortbread.
4. snack. Curd without additives.
5. dinner. 150 grams of grilled fish and fresh vegetables.

Friday

1. breakfast. 150 grams of low-fat cheese and coffee.
2. Lunch. 2 sugar-free cheesecakes.
3. dinner. Sour cream liver with vegetable salad.
4. snack. Souffle with curd.
5. dinner. Two egg omelets, fresh tomatoes.

Saturday

1. breakfast. Several oatmeal cakes and a glass of fermented baked milk.
2. Lunch. Apple.
3. dinner. Vegetable soup, 150 grams of chicken breast, a slice of whole wheat bread.
4. snack. Milk jelly.
5. dinner. 150 grams of boiled beef with cabbage salad.

Sunday

1. breakfast. Oatmeal pancakes with tea.
2. Lunch. Two oranges.
3. dinner. Chicken steak 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 over and achieves the desired results, it does not mean that you should eat everything the next day. If you do this, the weight you lost will return, and all your previous efforts will be meaningless. To prevent this from happening, you should stop eating and drinking gradually.

In order to consolidate the effect, you should get used to unsweetened tea and coffee, don't eat a lot of flour and sweets, and don't eat high-fat foods. It is recommended to drink a glass of water before breakfast and eat oatmeal or low-fat cottage cheese. Vegetables can be eaten in any form other than deep-fried. Also, at the first time after leaving the diet, do not eat potatoes, and gradually introduce the usual diet into the diet.

Why diet may not work

A large number of studies have proved that through the correct implementation of dietary conditions, weight can be clearly reduced. However, in some cases, at the end of compliance with this eating habit, the numbers on the scale will not be satisfactory or will not decrease at all.

The reason may lie in several aspects. First of all, this can happen when a person's physical activity is extremely low while consuming a considerable amount of food. In this case, the energy accumulated by the food will not be consumed, and the kilogram will not be burned in any way.

Secondly, the reason may be slow metabolism. Such people must first improve their metabolism, and then try to stick to their diet.

The last factor that does not achieve the expected results may be the presence of constipation. Intestinal dysfunction should be cured, diet should be changed accordingly, and medical treatment should be sought if necessary.

recipe

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

first

The detailed method of spinach puree soup:

1. Boil the chicken breasts in 0. 5 liters of water until tender.
2. Do not drain the broth, get the meat.
3. Wait for the meat to cool and cut into pieces.
4. Chop frozen spinach.
5. Add the chopped spinach to the broth and cook for 5 minutes;
6. Pour the chicken into the broth.
7. Pour 1/3 cup of milk and stir with a blender.
8. Add spices to taste, you can use basil or nutmeg.

Cheese soup:

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

second

Liver in sour cream:

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

Chicken Chop:

1. Roll half a kilogram of chicken breast through a meat grinder.
2. You need to add 100 grams of grated cheese to the resulting minced meat.
3. Add raw eggs.
4. Add spices.
5. Knead it into the shape of a meatloaf with your hands.
6. Bake in the oven for 30 minutes.

dessert

Oatmeal pancakes:

1. Mix half a cup of milk with 4 tablespoons of oatmeal.
2. Add eggs.
3. Salt.
4. Bake in a nonstick pan.

Jelly recipe:

1. Boil 500 ml of milk in a saucepan.
2. Before the milk boils, add 5 chopped strawberries.
3. Dissolve 2 teaspoons of quick-acting gelatin in milk.
4. Mix the contents thoroughly.
5. Pour into the mold.
6. Put in the refrigerator until set

Comment

• First comment, girl, 25 years old: "After breastfeeding, protein diet is very useful for me. First, I found the "14 Day Protein Diet with Menu" food option, and I started to stick to it in order to lose weight. Increased during pregnancy5 kg disappeared in just one and a half weeks. It is easy to follow the rules, and since I am a super fan of protein foods, I am very happy to achieve results without much effort. After all, you can eat almost everything I like. "
• Second comment, female, 31 years old: "In the process of persisting, I realized that the protein diet is really not mine. I can hardly stand it because I am not a big fan of poultry in life. In the last few days of the dietGod, the chicken breast almost made me cry. But anyway, my efforts made sense, because in the summer, I managed to get the parameters I wanted. "
• The third comment, female, 41 years old: "I have a large number of unsuccessful diet experiments, which have ruined my health. But when I stumbled upon a protein diet, I immediately noticed the difference from other diets. There is no strict limit on the amount of food to be eaten. The main condition is that the basis of the diet should be protein. At the same time, the body has obtained enough energy so that I can live normally without strict restrictions. And by the end of the diet, I amI am very satisfied with the numbers. I lost 6 kilograms and did not come back two years later. "