Protein diet is very popular among world show business stars, athletes and ordinary people.It is an effective weight loss technique that allows you to lose weight quickly without harming the body or causing stress.But you need to lose weight according to the rules, so that instead of a beautiful figure, you do not have health problems.
The main features of the protein diet
You need to start the diet by studying its main principles.These include:
- Protein is the basis of nutrition.It should be at least 60% of the daily diet.
- The amount of fat and carbohydrates is reduced to a minimum.Ideally, they should be no more than 15% of the daily diet.
- It is allowed to include vegetables and fruits in the menu, which makes the diet more varied and balanced.
- Physical activity is required.
- Meals should be divided up to 6 times a day, the portion size does not exceed 200 grams.
This nutritional 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.The maximum period is 21 days.The optimal diet period is 14 days.
Who is a protein diet for?
A protein diet is ideal for those who want to lose weight quickly and without stressing the body.Thanks to a varied diet, you don't have to eat only one type of product, and the high nutritional value of meat prevents the feeling of hunger for a long time.
For athletes and people who lead an active lifestyle, a protein diet helps to lose weight and gain muscle mass.Weight is lost by losing fat, not muscle.It helps to create a beautiful, refined figure.
Contraindications to protein diet
Ideally, you should consult a doctor before starting a diet to determine contraindications.This is a rather serious power system that should not be used by persons:
- minors and elderly people;
- pregnant and lactating women;
- diabetics;
- with kidney and liver diseases;
- with cancer;
- with an increased level of blood clotting;
- under conditions of high physical and emotional stress.
The diet should not be started 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, deterioration of nails and teeth.
Protein norm
On average, a person needs 0.8 grams.of protein per kilogram of weight.For weight loss, this rate doubles.If you follow a protein diet, you need to consume between 1.2 and 1.6 grams per day.of protein per kilogram of weight.It is not the current but the planned body weight that is taken into account.
To calculate how much protein is included in the prepared food, you need to know its composition and the amount of protein in each ingredient.
For example.Planned weight – 70 kg.You need to consume between 84 and 112 grams per day.squirrel.The menu is drawn up:
- beef - 200 gr.(37.8 g of protein);
- eggs - 2 pcs.(12.7 g of protein);
- cottage cheese - 200 gr.(33.4 g of protein).
It turns out to be 83.9 years old.squirrel.In addition, other foods that increase the total amount of protein eaten are taken into account.
To make the correct calculation, buy a kitchen scale and weigh each product fresh.
Pros and cons of a protein diet
A protein diet, like any specialized nutritional system, has its pros and cons.When planning to lose weight with the help of protein, they should be taken into account.
Advantages include:
- Varied food.You don't have to eat just one product.The list of allowed foods is quite extensive.
- There is no hunger.Proteins reduce hunger for a long time.It allows you to lose weight without suffering from debilitating cravings.
- Strengthening the immune system.Protein increases the body's endurance and increases physical strength.
- Rapid weight loss.After completing the diet, if you do not return to your previous table, but eat healthy food, the lost kilograms will not return.
- Weight loss due to fat layer.The body gets energy from fat, not muscle.Therefore, following this diet, muscle mass does not suffer.
- Ideal for athletes.Thanks to a large amount of protein in the diet, muscle mass is actively built.As a bonus to losing weight, the athlete increases the strength of the body and creates a beautiful relief on the body.
However, the protein diet also has its drawbacks.These include:
- It is possible to reduce mental performance by limiting the amount of carbohydrates in the diet.
- Due to increased blood density and blood clotting, there is a risk of blood clots.
- Calcium is washed away and bone and tooth problems can occur.
- An unpleasant smell appears from the body and mouth, because the amount of ketones in the body increases.
You have to approach the protein diet sensibly, making sure you take vitamin complexes to compensate for the lack of nutrients.This weight loss method is suitable only for absolutely healthy people who do not have chronic or acute diseases.
Another disadvantage of the 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 in which carbohydrates are allowed in small quantities.
Protein diet rules for weight loss
In order for a protein diet for weight loss to help you lose weight, follow several important rules:
- Puts the main emphasis on protein.These are meat and dairy products.It is allowed to add a side dish to the main dish once a day.
- Limit the amount of fat you consume.Their daily amount should not exceed 30 grams.
- Cereals are allowed, but only in the first half of the day, as a supplement.Choose foods that are low in calories, except for semolina and millet.
- Vegetables can also be used as a supplement, but potatoes and other starchy types are completely prohibited.You can eat cabbage, tomatoes, cucumbers.
- Fruits are allowed, but not sweet.Prefer oranges and green apples.
- The last meal should be 2-3 hours before bedtime.
- You will have to give up alcohol and sweets during the diet.
- When maintaining a protein diet, a lot of liquid is removed from the body, so the amount of water consumed per day should be increased 1.5 times.Drink at least 2 liters of fluid per day.
- Ideally, you should avoid salt.You can add dried herbs, garlic and soy sauce as seasonings to your food.
If you feel dizzy during the diet, your health and sleep deteriorate sharply, then you should add more complex carbohydrates to your diet.
Allowed foods for a protein diet
When creating a menu, consider the list of allowed foods for protein diets.These include:
- Meat.Lean cuts of beef, chicken, veal, rabbit and turkey are allowed.Fatty pork and lamb are completely prohibited.
- Fermented milk 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 omelette.It is recommended to eat 2 chicken or 4 quail eggs per day.
- Fish.Another source of protein is lean fish.Cook it by steaming, baking or stewing without adding oil.
- Green vegetables.Fibers are necessary for complete digestion of food and improvement of well-being.Give preference to tomatoes, cucumbers, cabbage and zucchini.Vegetables can be eaten fresh, stewed, fried or boiled.
- Cereals.High-protein diets include avoiding all types of grains.But they are still needed as a source of carbohydrates.You can make buckwheat, peas or oatmeal.
- Fruits.Nutritionists recommend eating citrus fruits while following a protein diet.But be careful with them - increased acidity has an irritating effect on the stomach lining and can cause gastritis.
For drinks, prefer herbal infusions and green tea.A small amount of coffee is allowed - no more than 1 cup per day.Clean water should be added to most of the liquid.
Prohibited foods for a protein diet
The list of prohibited foods in the protein diet is much wider.This is due to the fact that the nutritional system means 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 wholemeal bread.
- Macaroni.
- Sweet and floury foods.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 still it is better to give up alcohol in any amount.
- Starchy vegetables.Avoid radishes and potatoes.Despite their nutritional value, they increase weight.
- Sweet fruits.Bananas, pears, melons are prohibited.
- Fast food products.Fast snacks will have to be excluded from the diet.
- Carbonated drinks.
Giving up favorite foods is difficult only in the first week.Then you will get into the habit of eating right and keep this habit after the diet is over.
How to organize a protein diet
To keep your new diet from harming your health, follow the plan:
- Preparation for the diet.In 2-3 weeks, gradually start giving up sweets if you have a great love for them.Replace sugar with dried fruits, reduce the amount of sweetener in drinks.
- Smooth entry into the diet.You should smoothly switch to a protein diet, giving up other foods within 1-2 days.
- The diet itself.Be sure to monitor your health and control your weight.
- Giving up the diet.Complete the diet steadily by gradually increasing the amount of food consumed.
It's good if the diet time falls on vacation, which reduces the temptation to eat sandwiches or skip a full breakfast.
Buy groceries in advance by making a menu.When you go to the store, you risk buying a product from the prohibited list.
Be sure to exercise.You can join a gym or opt for home aerobics.Yoga and jogging will do.Physical activities should be at least 3 times a week.But remember, 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 the protein diet is 14 days.During this time it is possible to lose up to 15 kg.After a break of 3 months, it can be repeated 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 weight loss is.
The minimum period is 7 days.It allows you to lose weight up to 8 kg.This period is suitable for those who find it difficult to give up their favorite foods.
Sample menu for a week for weight loss
An approximate protein diet menu for weight loss per week will help you decide on a 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 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 | Stewed veal with zucchini | Baked salmon with lemon and herbs |
| 4 | Curd cakes | Rabbit in cream sauce, brown rice | Steamed ground turkey meatballs |
| 5 | Toast with cheese | Fish soup with rice | Beef fillet fried with soy sauce |
| 6 | Low-fat cottage cheese, apple | Veal, carrot, cabbage and zucchini stew | Caesar salad |
| 7 | Buckwheat porridge | Chicken soup with meatballs | Fish casserole |
What to eat as a snack:
- boiled eggs;
- kefir;
- natural yogurt;
- apples, grapefruit;
- cheese;
- cottage cheese pancakes and casserole;
- vegetable salad.
You should eat 3 full meals and 2-3 snacks every day.Before going to bed, 2-3 hours before going to bed, you can drink a glass of kefir, tea or eat natural yogurt.Food should be as light as possible so as not to feel bad due to indigestion and a full stomach.
If you do sports, take extra protein shakes.Choose foods that do not contain sugar and additives.This cocktail will reduce the feeling of hunger and will not cause weight gain.
Get off the protein diet
So that the lost kilograms do not return after completing the diet, it is necessary to properly return to the usual table.Include 1-2 products in your daily diet, leaving sugar, pasta and potatoes for last.Start with vegetables and fruits, increasing the amount of side dishes.Be sure to include grains as a source of carbohydrates.
Nutritionists say that the withdrawal period from the diet is twice as long as the duration of the diet itself.If you followed the protein diet for 10 days, then it should be completed within 20 days.
Follow a healthy diet to maintain results.Avoid unhealthy, greasy, fried foods.And then the weight will disappear, your figure will become slimmer, and as a pleasant bonus you will receive good health and beauty.
High protein diet mistakes
Quite common mistakes prevent many people from achieving their goals.These include:
- Quickly ditch the carbs and fat in favor of protein.Remember that the protein diet is serious, so you can't suddenly "enter" it by abandoning your usual diet during the day.
- Complete rejection of carbohydrates.The diet should include vegetables, fruits and cereals in small quantities.Otherwise, ill health and stress cannot be avoided.
- Lack of physical activity.You cannot achieve a beautiful figure without sports.But the appearance of stretch marks and sagging skin is worth waiting for.
- Hunger.Plan your meals so that you don't feel hungry.Otherwise, the body will enter a stage of extreme energy conservation and begin to store fat.
Seamlessly transition to the new system and monitor your well-being.And then in a week you will lose weight without straining your body.