The protein diet is very popular among show business stars, athletes and ordinary people.This is an effective weight loss technique that allows you to lose weight quickly without harming or stressing the body.But it is necessary to lose weight according to the rules, so that instead of a beautiful figure you do not end up with health problems.
The main characteristics of a protein diet.
It is necessary to start a diet by studying its fundamental principles.These include:
- The basis of nutrition is protein.It should constitute at least 60% of the daily diet.
- The amount of fats and carbohydrates is reduced to a minimum.Ideally, they should not represent more than 15% of the daily diet.
- It is allowed to include vegetables and fruits in the menu to make the diet more varied and balanced.
- Physical activity is required.
- Meals should be divided up to 6 times a day, the portion does not exceed 200 grams.
This nutrition system allows you to lose 4-5 kg in a week without feeling hungry.Proteins saturate the body with important substances, but you cannot eat according to this system for a long time.The maximum period is 21 days.The optimal period for the diet is 14 days.
Who is a protein diet suitable for?
A protein diet is ideal for those who want to lose weight quickly and without stress for the body.Thanks to a varied diet, it is not necessary to eat only one type of product and the high nutritional value of meat eliminates the feeling of hunger for a long time.
For athletes and people who lead an active lifestyle, a protein diet helps them lose weight and gain muscle mass.Weight is lost by losing fat, not muscle.This helps to form a beautiful, sculpted figure.
Contraindications for a protein diet.
Ideally, before starting a diet you should consult a doctor to identify contraindications.This is a fairly serious power system that should not be used by people:
- minors and elderly people;
- pregnant and lactating women;
- diabetics;
- with kidney and liver diseases;
- with cancer;
- with an increased level of blood coagulation;
- under high physical and emotional stress.
You should not start a diet during illness or when you are not feeling well.
When following a protein diet, it is necessary to take vitamin complexes.This is necessary to prevent hair loss, deterioration of nails and teeth.
Protein norm
An average person needs 0.8 grams.protein per kilogram of weight.To lose weight, this norm is doubled.If you follow a protein diet, you need to consume 1.2 to 1.6 grams per day.protein per kilogram of weight.The current body weight is not taken into account, but rather the expected one.
To calculate how much protein is in a prepared dish, it is necessary to know its composition and the amount of protein in each ingredient.
For example.Expected weight – 70 kg.You need to consume 84 to 112 grams per day.squirrel.The menu is being compiled:
- beef – 200 gr.(37.8 g of protein);
- eggs – 2 pieces (12.7 g of protein);
- cottage cheese – 200 gr.(33.4 g of protein).
It turns out 83.9 g.squirrel.Additionally, other foods are taken into account, which increases the total amount of protein consumed.
To make the correct calculation, purchase a kitchen scale and weigh each fresh product.
Pros and cons of a protein diet
A protein diet, like any specialized nutrition system, has its pros and cons.When you plan to lose weight with the help of proteins, you must take them into account.
Benefits include:
- Varied food.It is not necessary to eat only one product.The list of allowed dishes is quite extensive.
- No hunger.Proteins relieve hunger for a long period of time.This allows you to lose weight without suffering from a debilitating desire to eat something.
- Strengthening the immune system.Proteins increase the body's resistance and increase physical strength.
- Rapid weight loss.After completing the diet, if you do not return to your previous table, but eat healthy foods, the lost kilograms will not return.
- Weight loss due to fat layer.The body gets energy from fat, not muscle.Therefore, muscle mass does not suffer with this diet.
- Ideal for athletes.Thanks to the presence of a large amount of protein in the diet, muscle mass is actively developing.As an additional benefit when losing weight, the athlete increases the body's resistance and forms a beautiful relief on the body.
But a protein diet also has disadvantages.These include:
- It is possible to reduce mental abilities by limiting the amount of carbohydrates in the diet.
- There is a risk of blood clots due to increased blood density and clotting.
- Calcium is washed away and problems with bones and teeth can occur.
- An unpleasant odor appears on the body and mouth due to the increase in ketone bodies in the body.
It is necessary to approach the protein diet with caution, making sure to take vitamin complexes to compensate for the lack of nutrients.This method of losing weight is only suitable for absolutely healthy people who do not suffer from chronic or acute diseases.
Another disadvantage of a protein diet is the complete rejection of sweet and fatty foods.And if you cannot do without sweets and pastries, such a nutritional system will cause nervous stress.It is worth choosing a different diet in which carbohydrates are allowed in small quantities.
Rules of a protein diet to lose weight.
In order for a protein diet for weight loss to help you lose weight, follow several important rules:
- Put the main emphasis on proteins.These are meat and dairy products.You are allowed to add a side dish to the main dish once a day.
- Limit the amount of fat you consume.Its daily amount should not exceed 30 grams.
- Cereals are allowed, but only in the first half of the day, as a side dish.Choose low-calorie foods, except semolina and millet.
- Vegetables can also be used as a garnish, but potatoes and other types of starch are completely prohibited.You can eat cabbage, tomatoes, cucumbers.
- Fruits are allowed, but not sweets.Give preference to oranges and green apples.
- The last meal should be eaten 2-3 hours before bedtime.
- During the diet you will have to give up alcohol and sweets.
- With a protein diet, a large amount of fluid is removed from the body, so the daily amount of water consumed should be increased by 1.5 times.Drink at least 2 liters of fluid a day.
- The ideal is to avoid salt.You can add dried herbs, garlic, and soy sauce to your food as seasoning.
If during the diet you feel dizzy, your health and sleep deteriorate sharply, then you need to add more complex carbohydrates to your diet.
Foods allowed for a protein diet.
When creating a menu, consider the list of foods allowed on a protein diet.These include:
- Meat.Lean cuts of beef, chicken, veal, rabbit and turkey are allowed.Fatty pork and lamb meats are completely prohibited.
- Fermented dairy products.The daily diet should include low-fat cottage cheese, natural yogurt and kefir.
- Eggs.Be sure to eat chicken or quail eggs.They can be soft-boiled, scrambled or omelet eggs.It is recommended to consume 2 chicken eggs or 4 quail eggs a day.
- Fish.Another source of protein is lean fish.Cook it in steam, in the oven or over low heat without adding oil.
- Green vegetables.Fiber is necessary for complete digestion of food and greater well-being.Give preference to tomatoes, cucumbers, cabbage and zucchini.Vegetables can be eaten fresh, stewed, baked or boiled.
- Cereals.High protein diets involve avoiding all types of grains.But they are still necessary as a source of carbohydrates.You can cook buckwheat, peas or oatmeal.
- Fruit.Nutritionists recommend eating citrus fruits with a protein diet.But be careful with them: high acidity irritates the gastric mucosa and can lead to gastritis.
For drinks, give preference to herbal infusions and green tea.A small amount of coffee is allowed, no more than 1 cup per day.Most of the liquid should come with plain water.
Prohibited foods for a protein diet.
The list of foods prohibited in a protein diet is much broader.This is because the nutritional system involves the rejection of most food groups.So, this list includes:
- Bakery products are completely excluded.A couple of times a week you can eat 1 piece of rye bread.
- Pasta.
- Sweet and floury dishes.This includes all foods that contain sugar.You can't even sweeten drinks.
- Alcohol.Some protein diets allow you to drink a glass of dry red wine a day.But it is better to give up alcohol in any quantity.
- Starchy vegetables.Avoid radishes and potatoes.Despite their nutritional value, they gain weight.
- Sweet fruits.Bananas, pears and melons are prohibited.
- Fast food products.Fast foods should be excluded from the diet.
- Carbonated drinks.
Giving up your favorite foods is only difficult during the first week.Then you will get used to eating well and will maintain this habit once the diet is completed.
How to organize protein nutrition.
To prevent your new diet from harming your health, follow the plan:
- Preparing for a diet.Over 2-3 weeks, gradually start giving up sweets if you love them a lot.Replace sugar with nuts, reduce the amount of sweetener in drinks.
- Gentle entry into the diet.You should switch to a protein diet without problems and abandon other foods within 1 or 2 days.
- The diet itself.Be sure to monitor your health and monitor your weight.
- Quit the diet.Complete the diet gently, progressively increasing the amount of food consumed.
It's good if the time of the diet falls during the holidays, which reduces the temptation to have sandwiches for lunch or refuse a full breakfast.
Buy food in advance by making a menu.When you go to the store, you run the risk of buying a product from the prohibited list.
Make sure you play sports.You can join a gym or opt for aerobic exercises at home.Yoga and running will be enough.Physical activity should be at least 3 times a week.But remember that if you have not played sports before, you should not overload your body.Start with light exercises and gradually increase the load.
Duration of the protein diet.
The maximum duration of a protein diet is 14 days.During this time it is possible to lose up to 15 kg.After a break of 3 months, you can repeat it to improve the result.
The optimal period is 10 days.During this time you can lose up to 10 kg.The result depends on the individual characteristics of the organism.The more you weigh, the more active your weight loss will be.
The minimum period is 7 days.It allows you to lose up to 8 kg.This period is suitable for those who have difficulty giving up their favorite foods.
Sample menu for a week to lose weight.
An approximate menu of a protein diet to lose weight for a week will help you decide on your diet.Take the indicated dishes as a basis, but adjust them yourself, taking into account the lists of prohibited and permitted foods.
| day | Breakfast | Lunch | dinner |
| 1 | Cheese omelet, green tea | Beef stew with buckwheat | boiled fish |
| 2 | Low fat cottage cheese | Boiled chicken breast, cucumber and tomato salad | Scrambled eggs, green tea |
| 3 | Oats in water | Stewed beef with zucchini | Baked salmon with lemon and herbs |
| 4 | Curd cheese cakes | Rabbit in sour cream sauce, brown rice | Steamed ground turkey cutlets |
| 5 | toasts with cheese | Fish soup with rice | Baked beef tenderloin with soy sauce |
| 6 | Low-fat cottage cheese, apple | Beef, carrot, cabbage and zucchini stew | Caesar salad |
| 7 | Buckwheat porridge | Chicken Soup with Dumplings | fish casserole |
What to eat as snacks:
- hard-boiled eggs;
- kefir;
- natural yogurt;
- apples, grapefruits;
- cheese;
- pancakes and cottage cheese casserole;
- vegetable salad.
Every day you should have 3 full meals and 2-3 snacks.Before going to bed, 2-3 hours before bedtime, you can drink a glass of kefir, tea or eat natural yogurt.Food should be as light as possible so as not to feel discomfort due to indigestion and a full stomach.
If you play sports, drink additional protein shakes.Choose foods that are free of sugar and additives.This cocktail will relieve the feeling of hunger and will not cause weight gain.
Get off the protein diet.
So that the lost kilograms do not appear again after completing the diet, it is necessary to return to your usual table correctly.Add 1-2 products to your diet daily, leaving sugar, pasta and potatoes for last.Start with vegetables and fruits, increasing the number of side dishes.Be sure to include grains as a carbohydrate source.
Nutritionists say that the period of exit from a diet is twice the duration of the diet itself.If you followed a protein diet for 10 days, you will need to complete it in 20 days.
To maintain your results, follow a healthy diet.Avoid fried, fatty and unhealthy foods.And then the weight will go away, your figure will become slimmer, and as a pleasant side benefit you will receive good health and beauty.
Mistakes with a high protein diet
Many people are prevented from achieving their goals due to quite common mistakes.These include:
- Quickly reject carbohydrates and fats in favor of proteins.Remember that the protein diet is a serious thing, so you can't "go" into it suddenly, abandoning your usual diet in one day.
- Total rejection of carbohydrates.The diet should contain vegetables, fruits and cereals in small quantities.Otherwise, poor health and stress cannot be avoided.
- Lack of physical activity.Without sport you cannot achieve a beautiful figure.But it is worth waiting for the appearance of stretch marks and sagging skin.
- Hunger.Plan your diet so you don't feel hungry.Otherwise, the body will enter a stage of extreme energy conservation and begin to store fat.
Transition to the new system smoothly and monitor your well-being.And then in a week you will lose weight without stressing the body.