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 the main building material of new cells. Many diets limit the intake of protein foods, from which a person begins to experience health problems. However, there are no protein diets for rapid weight loss, as they are based on such products.

role of protein in the body

Proteins are considered very important nutrients in the human body. During the digestion process, they are converted into amino acids, which are essential for normal muscle growth, maintenance of a healthy state and active life. In small amounts, it indicates changes in hormonal levels, chronic fatigue or liver problems. Protein is especially essential for those who associate their lives with sporting activities, as it creates a beautiful relief. The main material for

general principles of nutrition

When following a protein diet for weight loss, you need to eat small portions every 3 hours, so as not to feel hungry. The diet should include foods with a high protein content, including: fish, tofu cheese, Dairy products, seafood, and so on. If there are carbohydrate products on the menu, they are allowed only with a low glycemic index.

cooking rules

When dieting on protein, you should adhere to the following cooking rules:

1. For salad dressing, use only hand-made sauces. It is recommended to replace mayonnaise with soy sauce and use kefir for dressing vegetables.
2. When preparing vegetable stew, it is important to add spices to it, it is recommended to use the following: ground ginger, oregano and curry. The selected spices should be added in small quantities, as they only emphasize the taste of the vegetables. Must be present in the dish.
3. When cooking meat products, it is recommended to use the following spices as an additive: bay leaf, garlic, sweet peas.
4. It is recommended that fruits in the diet be raw.
5. Use as drinks: tea, coffee, freshly squeezed juice, fruit drinks and fruit drinks.

Period

The duration of a protein diet should not exceed two weeks, ideally it is recommended to follow such a diet for 1 week to 10 days. This recommendation is given in order not to reload on the liver. Break lessShould be at least 4 months old. A 10-day protein diet is the most popular option.

advantages and disadvantages

Benefits include:

• the high efficiency of such nutrition allows you to lose up to 10 kg, and in case of obesity, much more;
• short period of adherence;
• During the diet, unlike other diets, there will be no excessive desire to eat anything;
• The result obtained after the diet lasts for a long time;
• The diet emphasizes doing some kind of physical activity, such as: fitness, various exercises at home, going to the gym;
• The diet will be varied;
• You can freely choose the recipes for the dishes you want to eat.

Disadvantages of a high protein diet for weight loss include:

• Such nutrition exerts a significant load on the internal organs, especially affecting the kidneys due to the consumption of large amounts of protein products;
• Excessive consumption of protein leads to an imbalance of minerals and vitamins necessary for the body;
• Non-compliance with the diet can lead to disorders of the digestive system;
• There is a risk of possible water imbalance in the body;
• Such a diet can exacerbate chronic diseases and increase blood pressure.

Difference

Contraindications include:

• disorders of the musculoskeletal system;
• lactation period;
• disorders of the digestive system;
• any irregularities in the work of the kidneys;
• liver disease;
• the period of bearing a child;
• Disorders of the cardiovascular system.

Variants

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

protein-carbohydrate

The difficulty of losing weight when following a protein-carbohydrate diet is that when limiting the caloric content of foods, not fat, but muscle tissue is burned.

This diet meal consists of 3 phases:

1. Protein cycle. This usually takes 2 to 3 days. Due to the lack of glycogen due to the lack of carbohydrates in the diet, the body slowly starts burning fat tissue. This acts as a fasting day.
2. Carbohydrate cycle. It takes 1 to 2 days, and during this time the human body is filled with the main source of energy - carbohydrates.
3. Mixed cycle. Within 24 hours, a person will eat a moderate diet, both proteins and carbohydrates are added to the menu.

atkins

This diet includes fish and meat in a balanced diet with vegetables and fruits, while the consumption of carbohydrates is reduced, and fats and proteins are present in unlimited amounts in the menu. In the first 14 days you will have 3 to 5Can lose kilograms of weight.

Dukan

The main focus of the diet, developed by nutritionist Dukan, is to minimize carbohydrates, only proteins are present in the diet, and include bran in the diet to improve digestion. The technique is divided into 4 phases, With each individual length. The diet is quite effective, and after 5 days you can lose 3-5 kg.

doctor

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

Recommendations for following this diet food:

• On protein day, you will need to drink 1 glass of warm water on an empty stomach, and for breakfast eat a boiled chicken egg and herbs that can be used as follows: celery, dill or parsley;
• Before 3 pm, you need to eat boiled chicken without peel, and you need to eat at least 800 grams of meat per day, which is divided into several meals;
• On one carbohydrate day, you can eat up to 5 kilograms of vegetables in total.

what can you eat

If you decide to follow a protein diet, first of all, you should get acquainted with the list of allowed and prohibited foods in order to build the right diet.

protein foods

A protein diet implies what you can and cannot eat - the list of foods is presented below:

• seafood;
• thin flesh;
• vegetables;
• soft and hard cheeses;
• Vegetable oil;
• as an additive to cereals, soups;
• offal: kidney, liver, chicken giblet, tongue and others;
• egg white;
• dry fruits;
• 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 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:

• sauce;
• sauce;
• canned meat;
• pork;
• smoked meat.

protein drink

Beverage options:

1. Mix a tablespoon of any nuts with a spoonful of honey and pour the resulting mixture into a glass with 200 grams of kefir.
2. For cooking you 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. Mix 2 tablespoons of oatmeal, any fruit, 1 pinch of cinnamon and 150 grams of low fat cottage cheese in 250 grams of milk.
4. In 150 grams of kefir you need to add the following ingredients: cocoa 1 tablespoon, bran 1 tablespoon and 100 grams of low-fat cottage cheese.

sample menu for a week

Protein diet for weight loss in the form of a menu for the 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. Boiled chicken fillet with a small amount of brown exposure.
4. Breakfast. 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. Baked chicken breast in the amount of 100 grams with a small slice of rye bread.
4. Breakfast. A glass of plain yogurt.
5. Dinner. Baked pollock with vegetable salad.

Wednesday

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

Thursday

1. Breakfast. Chicken omelet and tea without sugar.
2. Lunch. Grapes and apples.
3. Dinner. Spinach Soup with Crispbread.
4. Breakfast. Curd cottage cheese without additives.
5. Dinner. 150 grams of grilled fish and fresh vegetables.

Friday

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

Saturday

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

Sunday

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

how to get out

When the protein diet for 4 weeks in the form of the menu is exhausted and the desired result is achieved, it does not mean that you should eat everything the next day. If you do this, the lost weight will return, and all previous efforts will be in vain. To prevent this from happening, diet food should be gradually withdrawn.

To consolidate the results, you should get used to tea and coffee without sugar, and also do not eat a large amount of flour and sweets, do not consume fatty foods. Every time before breakfast drink a glass of water and porridgeOr it is recommended to eat low-fat cottage cheese. Vegetables can be eaten in any form other than frying. Also, at first after leaving the diet, you should not eat potatoes, and gradually return to your normal diet. should be included in the diet.

why diets don't work

Numerous studies have proved that with the correct implementation of the conditions of the diet, this clearly results in reducing body weight. However, there are cases when at the end of the adherence to such a diet the numbers on the scales are happy. will not or will not decrease at all.

The reason may lie in several things. Firstly, it may be in the case of excessively low physical activity of a person, while a considerable amount of food is consumed. In this case, the energy accumulated by the food will not be expended andKilograms cannot be burned in any way.

Secondly, the reason for this may be a slow metabolism. First of all, such people should improve their metabolism, and then try to follow the diet again.

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

Recipes

Some may think that protein menus are too limited and monotonous, but in fact, they can be used to prepare a variety of delicious meals for a protein diet.

first

A detailed way to make Spinach Puree Soup:

1. Boil the chicken breast in 0. 5 liters of water till it becomes soft.
2. Get the meat, without draining the broth.
3. Wait for the meat to cool and cut it into pieces.
4. Chop up frozen spinach.
5. Put chopped spinach in the broth, cook for 5 minutes;
6. Put the chicken in the broth.
7. Pour in 1/3 cup milk and blend 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 down and cut into pieces.
3. Add 50 grams of cottage cheese to the broth and add 3 chopped egg whites.
4. Cook for 10 minutes and add the pieces of meat.

Second

Liver in sour cream:

1. Separate the 500 g liver from the veins.
2. Grate the carrot on a coarse grater.
3. Cut the onion into half rings.
4. Fry the vegetables till golden brown.
5. Add 2 tbsp sour cream.
6. Add raw kalonji and little water.
7. Boil for 15 minutes, stirring constantly, until fully cooked.

Chicken Cutlets:

1. Scroll half a kilogram of chicken breast through a meat grinder.
2. To the resulting minced meat you need to add 100 grams of grated cheese.
3. Add raw egg.
4. Add spices.
5. Shape the cutlets with your hands.
6. Bake in oven for 30 minutes.

desserts

Oat Pancakes:

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

Jelly Recipe:

1. Boil 500 ml milk in a saucepan.
2. Add 5 sliced strawberries before the milk starts to boil.
3. Dissolve 2 tsp fast-acting gelatin in milk.
4. Mix the ingredients well.
5. Pour into molds.
6. put in the fridge until set

Review

• First review, 25 year old girl: "The protein diet worked for me after I finished breastfeeding. First, I found the "14 Day Protein Diet with Menu" food option, and I started following it to lose weightdone. Was able to achieve results. After all, you can eat almost everything that I like. "
• Second review, female, 31 years old: "In the process of compliance, I realized that the protein diet is really not mine. I could hardly stand it, because in life I am not a big fan of poultry. Chicken breast practically brought tears to my eyes in the last days. But still, my efforts were justified, as by the summer I managed to achieve the parameters I wanted. "
• Third review, 41 year old woman: "I have had a large number of unsuccessful experiments with diets that have thoroughly spoiled my health. But when I stumbled upon a protein diet, I immediately noticed a difference from the rest. In itStrict restrictions on the amount of food consumed are not required, the main condition is that the basis of the diet should be protein. At the same time, the body received enough energy, and I could live normally without serious restrictions. And the dietBy the end of the year, I was very pleased with the figure on the scales, which decreased by 6 kilograms, and after two years they still did not return.