The protein diet is very popular among world show stars, athletes and ordinary people.This is an effective weight loss technique that allows you to lose weight quickly without harm or stress to the body.But you need 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
You need to start the diet by familiarizing yourself with its principles.These include:
- The basis of nutrition is protein.It should be at least 60% of the daily diet.
- The amount of fat and carbohydrates is reduced to a minimum.Ideally, they should not be more than 15% of the daily diet.
- The menu may include vegetables and fruits that make the diet more varied and balanced.
- Physical activity is essential.
- Meals should be divided up to 6 times a day, the portion size does not exceed 200 grams.
This nutrition system allows you to lose 4-5 kg per week without feeling hungry.Protein saturates the body with important substances, but you cannot eat according to this system for a long time.Maximum time is 21 days.The optimal time 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 straining the body.Thanks to a varied diet, you do not have 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 increase muscle mass.Weight is lost by losing fat, not muscle.This helps create a nice, sculpted image.
Contraindications for protein diet
Ideally, before starting a diet, you should consult a doctor to identify contraindications.This is a rather 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 increased blood coagulation;
- under great physical and mental stress.
You should not start a diet during illness or when you feel unwell.
When following a protein diet, you need to take vitamin complexes.This is necessary to prevent hair loss, atrophy of nails and teeth.
Protein norm
The average person needs 0.8 grams.of protein per kilogram of body weight.For weight loss, this criterion doubles.If you follow a protein diet, you need to consume from 1.2 to 1.6 grams per day.of protein per kilogram of body weight.It is not the current, but the projected body weight that is taken into account.
To calculate how much protein is included in a prepared dish, you need to know its composition and the amount of protein in each ingredient.
For example.Approximate weight - 70 kg.You need to consume from 84 to 112 grams per day.squirrel.The menu is being put together:
- beef - 200 gr.(37.8 g protein);
- eggs - 2 pcs.(12.7 g protein);
- cottage cheese - 200 gr.(33.4 g protein).
It turns out 83.9 g.squirrel.In addition, other foods are taken into account, which increases the total amount of protein eaten.
To make the correct calculation, buy a kitchen scale and weigh each product fresh.
Pros and cons of a protein diet
Protein diets, like any specialized nutritional system, have their pros and cons.When you plan to lose weight with the help of proteins, you need to take them into account.
The advantages include:
- A variety of food.You don't have to eat just one product.The list of permitted dishes is quite broad.
- No hunger.Proteins reduce hunger for a long time.This allows you to lose weight without suffering from the crippling urge to eat something.
- To strengthen the immune system.Protein increases the body's endurance and increases physical strength.
- Rapid weight loss.After you finish the diet, if you do not go back to your previous diet, but eat healthy food, the lost pounds will not return.
- Weight loss due to fat deposits.The body gets energy from fat, not muscle.Therefore, muscle mass does not suffer on this diet.
- Ideal for athletes.Thanks to the presence of a large amount of protein in the diet, muscle mass is actively built up.As a bonus to losing weight, the athlete increases the endurance of the body and creates beautiful relief on the body.
But there are also disadvantages to a protein diet.These include:
- Mental performance can be reduced by limiting the amount of carbohydrates in the diet.
- There is a risk of blood clots due to increased blood concentration and clotting.
- Calcium is washed out and problems with bones and teeth can occur.
- An unpleasant odor comes from the body and mouth due to an increase in ketone bodies in the body.
You need to approach the protein diet wisely and make sure to take vitamin complexes to make up for the lack of nutrients.This method of losing weight is only suitable for absolutely healthy individuals who do not have chronic or acute diseases.
Another disadvantage of a protein diet is the complete rejection of sweet and fatty foods.And if you can't do without sweets and cakes, then such a nutritional system will cause nervous stress.It is worth choosing another diet where carbohydrates are allowed in small amounts.
Protein diet rules for weight loss
Follow some important rules for a protein diet for weight loss to help you lose weight:
- Focus on protein.These are meat and dairy products.Side dishes may be added to the main course once a day.
- Limit the amount of fat you consume.Their daily amount should not exceed 30 grams.
- Cereal is allowed, but only for the first half of the day, as a side dish.Choose foods with low calorie content, with the exception of semolina and millet.
- Vegetables can also be used as a side dish, but potatoes and other starchy types are completely prohibited.You can eat cabbage, tomatoes, cucumbers.
- Fruit is allowed, but not sweet.Give a choice of oranges and green apples.
- The last meal should be 2-3 hours before bedtime.
- During the diet, you must stop alcohol and sweets.
- On a protein diet, a lot 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.
- Ideally, you should avoid salt.You can add dried herbs, garlic and soy sauce to your food as seasoning.
If you feel dizzy during the diet, your health and sleep deteriorates significantly, then you need to add more complex carbohydrates to your diet.
Allowed foods for protein diets
When creating a menu, consider a list of foods that are allowed on a protein diet.These include:
- Meat.Lean beef, chicken, veal, rabbit and turkey are allowed.Fatty pork and lamb are strictly prohibited.
- Processed 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 eggs or omelets.It is recommended to consume 2 chicken or 4 quail eggs per day.
- Fish.Another source of protein is lean fish.Cook it by steaming, in the oven or simmering without adding oil.
- Green vegetables.Fiber is essential for complete digestion of food and improved well-being.Give a choice of tomatoes, cucumbers, cabbage and courgettes.Vegetables can be eaten fresh, boiled, baked or boiled.
- Corn.A high-protein diet involves avoiding all types of grains.But they are still necessary as a source of carbohydrates.You can cook buckwheat, peas or oatmeal.
- Fruits.Nutritionists recommend eating citrus fruits on a protein diet.But be careful with them - high acidity irritates the stomach lining and can cause gastritis.
For drinks, give a choice of herbal infusions and green teas.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 protein diets
The list of prohibited foods on a protein diet is much wider.This is because the nutritional system involves the rejection of most food groups.So, this list includes:
- Bakery products are completely excluded.Several times a week you can eat 1 piece of rye bread.
- Pasta.
- Sweet and wheat dishes.This applies to 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 still better to give up alcohol in any amount.
- Starchy vegetables.Avoid radishes and potatoes.Despite their nutritional value, they add weight.
- Sweet fruits.Bananas, pears, melons are prohibited.
- Fast food products.Fast food must be excluded from the diet.
- Carbonated drinks.
Giving up your favorite foods is only difficult for the first week.Then you will get into the habit of eating right and maintain this habit after you finish the diet.
How to plan protein nutrition
To prevent a new diet from harming your health, stick to the plan:
- Diet preparation.In 2-3 weeks, gradually start giving up sweets if you have a great love for them.Replace sugar with dried fruit, reduce the amount of sweetener in drinks.
- Smooth entry into the diet.You need to switch to a protein diet well and stop other foods within 1-2 days.
- The diet itself.Be sure to monitor your health and control your weight.
- Stopping the diet.Complete the diet well, gradually increasing the amount of food consumed.
It is good if the time of the diet falls on a holiday, which reduces the temptation to eat lunch with sandwiches or refuse a full breakfast.
Buy groceries in advance by creating a menu.When you go to the store, you run the risk of buying a product from a banned list.
Be sure to play sports.You can join a gym or opt for aerobics at home.Yoga and running will do.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 intensity.
Duration of protein diet
The maximum duration of a protein diet is 14 days.During this time you can lose up to 15 kg.After a break of 3 months, you can repeat it to improve the results.
The best time is 10 days.During this time you can lose up to 10 kg.The result depends on the unique characteristics of the organism.The more you weigh, the more effective the weight loss.
Minimum time is 7 days.It allows you to lose up to 8 kg.This season is suitable for those who find it difficult to give up their favorite foods.
Sample menu for a week for weight loss
The estimated menu for a protein diet for weight loss for a week will help you decide on your diet.Take the specified dishes as a basis, but adjust them yourself, taking into account the lists of prohibited and permitted foods.
| Day | Breakfast | Lunch | Dinner |
| 1 | Cheese omelette, 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 | Oatmeal on water | Boiled veal with zucchini | Baked salmon with lemon and herbs |
| 4 | Cheesecakes with cheese | Rabbit in sour cream sauce, brown rice | Steamed turkey chops |
| 5 | Toast with cheese | Fish soup with rice | Beef tenderloin baked with soy sauce |
| 6 | Low-fat cottage cheese, apple | Veal stew, carrots, cabbage and zucchini | Caesar salad |
| 7 | Buckwheat porridge | Chicken soup with meatballs | Fish pot |
What to eat as a snack:
- boiled eggs;
- kefir;
- natural yogurt;
- apple, grapefruit;
- cheese;
- cottage cheese pancakes and casserole;
- vegetable salad.
Every day you should have 3 full meals and 2-3 snacks.Before going to bed, 2-3 hours before sleep, you can drink a glass of kefir, tea or eat natural yogurt.Food should be as light as possible to avoid indigestion and a full stomach.
If you play sports, take more 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.
Danger of protein diet
To ensure that the lost pounds do not return after you finish the diet, you need to go right back to your regular table.Add 1-2 products to your diet daily and leave sugar, pasta and potatoes for last.Start with vegetables and fruits, increase the amount of side dishes.Be sure to include grains as a source of carbohydrates.
Nutritionists say that the period of elimination from the diet is twice as long as the duration of the diet itself.If you followed the protein diet for 10 days, you need to complete it in 20 days.
To maintain your results, follow a healthy diet.Avoid unhealthy, fatty, fried foods.And then the weight will disappear, your figure will be slimmer and as a pleasant bonus you will get good health and beauty.
Mistakes with a high-protein diet
Many people are prevented from achieving their goals by common mistakes.These include:
- Quickly give up carbs and fat in favor of protein.Remember, the protein diet is serious, so you can't suddenly "go into" it by canceling your regular diet in one day.
- Complete rejection of carbohydrates.Diet should include vegetables, fruits and grains in small amounts.Otherwise, ill health and stress cannot be avoided.
- Lack of exercise.Without sports, you cannot achieve a beautiful figure.But the appearance of stretch marks and sagging skin is worth waiting for.
- Famine.Plan your diet so that you are not hungry.Otherwise, the body goes into a state of high energy conservation and starts storing fat.
Transition smoothly to the new system and monitor your well-being.And then after a week you will lose weight without stressing your body.