Protein diet is the most popular, especially among men. Unlike most diets, it helps increase muscle mass and at the same time allows you to have a different menu for the week. The caloric content of the diet can easily change depending on the available energy expenditure. This allows you to have a flexible approach to nutrition and does not feel hungry.
Is it possible to lose weight on a protein diet
Many people wonder if it is possible to lose weight on a protein diet. It is one of the most effective nutrition programs for weight loss, but the result can be achieved only with regular exercise.
The basic principle of the diet is that protein makes up a large part of the diet. It is a building material for the body, indispensable for muscle growth and generally an active happy life. Their deficiency leads to decreased performance, fatigue and depression.
A protein diet can help you become a human being. Sure, you'll have to say goodbye to sweet and fried, but isn't the result worth it?
Remember: you need to exercise to lose weight.
What nutritional systems are available (Ducan, ketone, Atkins) and how effective are they?
There are several nutrition programs available for 7, 14 or more days due to the predominance of protein in the diet. Let's talk about the most effective ones.
Ducan System
The meaning of this system is that a large amount of protein and a limited amount of carbohydrates are consumed.
Duja's feeding system consists of 4 stages, each of which has its own rules. But there are general principles for everyone:
- drink at least 1. 5 liters of water daily;
- There should be at least a minimum of physical activity every day - exercise and walking.
First step
Meals at this stage are based on lean protein foods: skinless chicken and turkey, fish, eggs, beef tenderloin and low-fat dairy products.Frying in oil is strictly forbidden, but you can use all other cooking methods - for example, steam.In addition, spices and herbs are allowed in the diet. It is important to support the work of the intestines and take one and a half tablespoons of oat bran a day. It is forbidden to eat pork, sausages, rice and other cereals, fruits, sweets, bread, flour, beans and sugar.
The second step
This step will be easier already and will take two weeks. Combines protein & vegetable daysThe protein-vegetable diet is different and lighter, especially compared to protein days. Approximate weight loss will be more than 4 kg. If you need to lose more than 10 kg, the days change one after the other, and more often from 5 to 5. The duration of the stage is calculated according to a simple formula: 1 kilogram lost = 7 days.
Repeat the protein days menu completely from the first step. The only clarification is to allow the addition of cucumbers. On vegetable days, you can eat vegetables other than beets, avocados and potatoes. They cannot be experimented with mayonnaise, but they can be boiled and baked. You should consume 2 tablespoons of bran daily. Prohibited foods are the same as before.
Third step
At this stage, the result is corrected. 10 days of fixation is required for each kilogram lost. Yes, it seems very long, but so you can present a beautiful figure. It is forbidden to eat sugar, sweets, flour and semi-finished products.
It is allowed to use everything from the previous stages, but with the addition: fruits are added per day (not only grapes, dates and bananas), 2 slices of whole grain bread and 40 g of cheese. Starchy foods such as potatoes can be cooked twice a week. It is also allowed to organize a holiday twice a week and eat what you want, but, of course, without fanaticism.
Fourth step
This step assumes that the food system has become a habit and, in principle, a way of eating. There are no banned products now, but it is recommended to regulate with protein one day a week. Of course, you should not attack the sweet and harmful and do not eat too much - no diet can save you from gaining weight and losing the result obtained.
ketone diet
This diet includes meat, high-fat fish, eggs, green vegetables (spinach, cabbage, cucumber or pumpkin), tomatoes, avocados, raspberries, strawberries, mushrooms, vegetables and butter, hard and soft cheeses, low-fat cottage cheese, sour creamand yogurt, as well as all spices, almonds, peanuts, walnuts and pine nuts. Therefore, the menu can be very different.
Diet is definitely not suitable for people with kidney and cardiovascular problems, diabetes and eating disorders. Some side effects to follow when following a keto diet:
- adverse effects on kidney function;
- risk of dehydration, constipation, heart disease.
Ketones have advantages and disadvantages, so the transition to this diet is worth considering carefully.
Atkins Diet
The Atkins Diet is similar to the Ducan Diet. Here are 4 steps - introduction, main (aimed at losing weight), transition (result is stable) and last. The first two steps last 14 days: during this time the body gets used to a new food and rebuilds. In the future, diet should become a way of life. The diet involves a complete rejection of minimum carbohydrates, maximum protein and alcohol.
Protein is the basis of the diet, unsaturated fats and fiber are also allowed. The latter include avocado, nuts, salmon and vegetable oils. Fiber will be provided by green vegetables and herbs, and some carbohydrates can be obtained from unsweetened fruits, grains, and berries. The diet is not suitable for pregnant women and people with kidney and liver problems.
Dangers of protein diets
Due to serious deficiencies, protein diets cannot be called healthy and safe. Too much protein leads to the development of urolithiasis and adversely affects the function of the kidneys, brain and liver. There are a few more important drawbacks:
- There may be a violation of the gastrointestinal tract.
- Animal feed, although the most dietary bird, contains cholesterol.
- Nutrition is generally unbalanced.
We do not recommend sticking to a completely protein diet, as they can cause health problems for a long time.
List of Protein Products
To compile the menu correctly, you should get acquainted with the list of protein products:
- Meat: chicken and turkey fillets and beef.
- Fish: especially tuna, which is practically lean, but has a record amount of protein among fish.
- Soy is a meat and fish substitute for people who refuse meat for vegetarians and other reasons.
- cottage cheese is a suitable high-protein product.
- Cheese contains protein, but also a lot of fat. Not suitable for every diet.
- Beans. Most legumes are high in protein, but beans are especially bulky. Peas and lentils are also good choices.
- buckwheat. Among all cereals, buckwheat, which is the most protein, contains a lot of fiber, which is useful for the intestines.
If you spend time on physical activity, then your need for protein has increased. We recommend paying attention to protein powder mixtures, protein bars.The proteins in these products are well absorbed and their composition is balanced in amino acids, vitamins, micro and macronutrients.
Detailed menu of serious low-calorie diet for the week
A low-calorie diet for a week will allow you to achieve fast results and generally adapt your body to a new food. This easy weight loss diet is based on one principle: eat 800 calories a day. Consider a menu for very fast weight loss.
Monday
You can have low-fat yogurt and green tea for breakfast.
Snack - a handful of peanuts, dinner - steamed chicken.
Afternoon snack - 150 grams of nonfat cottage cheese. It is recommended to end the day with a glass of zero-fat kefir.
Tuesday
It is recommended to eat 150 g of low-fat cottage cheese for breakfast and drink sugar-free coffee.
Snack - low-fat yogurt, for lunch - boiled beans, for afternoon snack - a glass of zero-fat kefir. To eat - plain steak.
Wednesday
Start your day with 2 boiled eggs and unsweetened coffee. For a snack - a glass of low-fat yogurt. For lunch - lean fish, for example, steamed pollock, for an afternoon snack - a glass of zero-fat kefir, and for dinner - a handful of peanuts.
Thursday
You can eat low-fat cottage cheese for breakfast and drink green tea. For a snack - 2 boiled eggs, for lunch - baked turkey fillet with mushrooms, and for an afternoon snack - arugula salad. It is recommended to cook trout for dinner.
Friday
Low-fat cottage cheese and sugar-free coffee for breakfast. For a snack - a glass of low-fat kefir, for dinner - boiled beef with beans. In the afternoon you can eat boiled cauliflower for snacks, and for dinner you can eat boiled or cooked lean fish like cod.
Saturday
For breakfast, you can boil oatmeal in water and drink green tea. For snacks - a handful of peanuts, for lunch - boiled squid fillets, for afternoon snacks
- a glass of low-fat yogurt. To eat - 2 boiled eggs.
Market
The last breakfast of the week is oatmeal in water and unsweetened coffee. For a snack - a glass of low-fat kefir, for lunch - lean fish, for example, steamed pollock. Afternoon snack - boiled bean salad with mushrooms and dinner - low-fat cottage cheese.
Protein and vegetable menu for 14 days
Protein and vegetable food is a perfectly balanced menu that allows you to lose weight easily, quickly, deliciously and without side effects.Nutrition is rich in vitamins, fiber and protein - everything that is very important for the body. The following ration is offered every day for 14 days (a cup of green tea is provided for breakfast every day):
| day | Products |
|---|---|
| 1 | 1 boiled egg with olives, 200 g steamed chicken fillet with vegetables, 200 g broccoli and low-fat yogurt |
| 2 | Porridge in water, a handful of dried fruit, 200 g of fish cooked with vegetables, 200 g of cottage cheese |
| 3 | Protein omelette with tomatoes and arugula, chicken fillet with carrot and cabbage salad, 1 boiled egg with cheese and tomatoes |
| 4 | 150 g of low-fat cottage cheese with cucumber and buckwheat, steamed turkey fillet with vegetable salad, cod cooked with olives and feta cheese |
| 5 | Porridge in water, boiled beef + vegetables, avocado salad, a glass of low-fat or 1% kefir. |
| 6 | Buckwheat with milk, boiled chicken salad, tomato and iceberg leaves, vegetable salmon |
| 7 | Porridge with low-fat milk, vegetable salad and 1 boiled egg, pollock cooked with wild rice for garnish |
| 8 | Today should be a fasting day, you can eat an unlimited amount of vegetables (but within acceptable limits) |
| 9 | 150 g of Greek yogurt, 2 boiled eggs, cabbage cooked with chicken, 200 g of steamed pollock with vegetables |
| 10 | Pumpkin with cheese, boiled beef with vegetables, cottage cheese and corn with milk |
| 11 | Low-fat yogurt, baked fish with olives and any salad, low-fat or% 1 kefir |
| 12 | Porridge in water, cod with beans, vegetable salad with chicken |
| 13 | Steamed turkey fillet with cottage cheese and milk buckwheat, vegetable, cabbage and carrot salad |
| 14 | Oatmeal with dried fruits in water, boiled beef with vegetables, a glass of low-fat yogurt. |
The protein-vegetable diet is balanced and can be recommended for long-term use.
Reviews of Results
Usually people first search the internet for how to lose weight on a protein diet, it is really easy to lose weight. Most people report both positive body changes and negative health effects. It is really possible to lose weight without losing muscle, improve comfort and not put stress on the body. There are different menus for each day, no hunger and no bad mood. Protein days for weight loss can be arranged without harm to health, but the total duration of such a diet should not exceed 14 days recommended by doctors.
The protein diet is chosen not only to lose weight, but also to look like a person who is not exhausted, but cheerful and fit. Also, this diet is suitable for those who love fresh meat and those who can easily do without sausages and sausages. Here are some tips to help you lose weight:
- For a glass of warm water on an empty stomach in the morning.
- Eat breakfast half an hour after waking up.
- Have dinner 3 hours before bedtime.
- Drink 2 liters of water a day.
- You should drink 1% kefir to avoid fecal problems.
- For those who can't live without coffee, 1 cup of sugar is allowed.
People's opinions are full of joy as they start to see small changes in people's bodies within 2 weeks. Although these steps are still very small, they have already been taken. On the downside, most people get an unpleasant odor from the body and can't cut anything. It is not recommended to sit on this diet for more than 14 days.
Unfortunately, there are no magic weight loss pills. It is often said that protein diets are effective for weight loss, but this is a misconception. Yes, you can lose a few extra pounds fast, but this will happen if you significantly limit the amount of calories you eat. Proteins alone are not suitable for weight loss.
Interesting recipes
On the one hand, it seems that there are very few products allowed and a person expects a painful monotony. But this is not the case, you can easily diversify a protein diet, and simple and tasty recipes of a protein diet for weight loss will help. Remember to include walking, running and other sports in your day. Otherwise, there will be no effect.
Protein Shake
Protein Slimming Shake is a sports drink that will saturate your body all day. You will need to cook:
- 200 ml of low-fat milk
- 1 chicken egg;
- 1 banana;
- 100 g% 9% cottage cheese;
- a teaspoon of sugar.
Prepare a mixer or blender from special equipment.
- Beat the peeled egg with the sugar in a blender
- Peel a banana and cut it into small circles
- Add a banana to the egg bowl, pour in the milk and beat until the mixture is smooth.
- Now add the cottage cheese and beat again.
It's over! Bon Appetit.
Chicken fillet with guacamole sauce
This is an easy-to-prepare diet dish. Despite the presence of avocado in the composition, do not eat BJU 57/25/18. We need to cook:
- 500 gr chicken fillet;
- 1 avocado;
- 1 teaspoon lemon juice
- half a teaspoon of dried garlic;
- 1 teaspoon ground red pepper;
- 1 tablespoon olive oil
- 100 g of low-fat cheese;
- coriander and pepper to taste.
First remove the avocado from the pulp and crush it with a fork, then add pepper, lemon juice, a little salt and spices. Now let's put this crowd aside for a while. The remaining salt, spices and dried garlic should be rubbed with the fillet. Put the meat in a pan and fry on all sides for 4 minutes on medium heat. Then sprinkle with cheese and close the lid to melt the cheese. Then you have to wait a few more minutes, after which you can put the fillets on a plate and put the pre-prepared sauce on top.
Protein Curd
Protein casserole is great for breakfast. To prepare, you will need:
- 500 g of cottage cheese;
- 1 egg;
- 40 g of corn starch;
- 2 egg whites;
- 1 tablespoon baking powder
- a spoonful of sugar;
- half a teaspoon of vanilla;
- 50 grams of raisins.
First you need to mix cottage cheese, eggs and egg whites. Then add the cornstarch and the remaining ingredients. Now put the mass in a bowl and leave for 30 minutes. 180 degrees. The crust will come out crispy and the casserole itself will be tender and satisfying.
Salted Trout Salad
For this light salad you will need:
- lettuce leaves;
- 4 cherry tomatoes;
- 30 g of trout fillet;
- leek stalk;
- a tablespoon of olive oil for dressing;
- pepper.
You can also add a teaspoon of chia seeds to improve stomach function. Cherries should be cut in half, trout - cubes, onion stalk - slices. We wash the lettuce leaves, cut them into pieces and put them on a plate, put all the ingredients on top, season with olive oil and spices. Then you need to mix everything thoroughly. Such a salad should be eaten immediately, it will quickly lose its freshness in the refrigerator.
Result
Protein diets cause you to start on the path to losing weight, building a strong body and beautiful shape. Along with exercise loads, especially jogging, you will go out to lose some weight during the fitness period and the fat, not the muscles, will go away. The feeling of hunger will not hurt, but make sure you drink enough water, exercise, walk and consume fiber.
Remember that a diet rich in animal products is not safe for your health due to the amount of cholesterol.
It is recommended to add at least 400 grams of vegetables a day to the protein diet, except for potatoes. This will help keep your diet balanced.