The 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 restrict the intake of protein foods, thus causing a person to start having health problems. However, protein diets for fast weight loss are not like that because they are based on such products.

The role of proteins in the body

Proteins are considered to be very important nutrients in the human body. In the process of digestion, they are converted into amino acids, which are necessary for normal muscle growth, maintaining a healthy state and active life. If they are present in small amounts in the human body, this indicates a change in hormonal levels, chronic fatigue or liver problems. Protein is especially needed by people who associate life with sports activities as it is the main material for building beautiful relief.

General principles of nutrition

When observing a protein diet for weight loss it is necessary to eat fractionally every 3 hours in small portions so that the feeling of hunger does not arise. The diet should include foods high in protein, which include: fish, tofu cheese, dairy products, seafood, etc. Sh. If the menu contains carbohydrate products, then they are allowed only with a low glycemic index.

Kitchen rules

The following rules of cooking should be followed during the protein diet:

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

Duration

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

Pros and cons

Benefits include:

• The high efficiency of such nutrition allows you to lose up to 10 kilograms, and in the case of obesity, much more;
• A small period of loyalty;
• During the diet, unlike other diets, there will not be a great desire to eat anything;
• The result obtained after the diet lasts a long time;
• Diet insists on any kind of physical activity, such as: fitness, various exercises at home, visiting the gym;
• The diet will be varied;
• You can independently choose recipes for the dishes you eat.

Disadvantages of a high protein diet for weight loss include:

• Such a diet puts a significant strain on the internal organs, especially affecting the kidneys due to the consumption of large amounts of protein products;
• Due to the high consumption of protein, there is an imbalance of minerals and vitamins necessary for the body;
• Adherence to 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.

Contraindications

Contraindications include:

• Disorders of the musculoskeletal system;
• Lactation period;
• Disorders of the digestive system;
• Any impairment of renal function;
• Liver disease;
• The period of carrying the baby;
• Disorders of the cardiovascular system.

Options

There are various protein weight loss diets developed by different specialists.

Protein-carbohydrate

The difficulty with losing a protein-carbohydrate diet is that when you limit the caloric content of food, it burns not fat but muscle tissue.

This diet food consists of 3 stages:

1. Protein cycle. It usually takes 2 to 3 days. Due to the loss of glycogen due to lack of carbohydrates in the diet, the body begins to gradually burn adipose tissue. It acts as a day of fasting.
2. Carbohydrate cycle. It takes 1 to 2 days and at this time the human body is filled with the main source of energy - carbohydrates.
3. Mixed cycle. For 24 hours a person eats a moderate diet, the menu adds both protein and carbohydrates.

Atkins

Fish and meat in this diet contain a balanced amount in the diet along with vegetables and fruits, carbohydrate consumption is reduced, and fats and proteins are in unlimited quantities on the menu. Already in the first 14 days you can lose 3 to 5 kilograms.

Shop

The main direction of the diet developed by nutritionist Dukan is to reduce carbohydrates to a minimum, the diet contains only proteins, and bran is included in the diet to improve digestion. The technique is divided into 4 stages, each with an individual length. The diet is quite effective and after 5 days you will notice a decrease of 3-5 kg.

Doctors

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 someone even manages to get rid of 10. You will have to eat 5 times a day, which will allow you not to feel hungry.

Recommendations for following this diet:

• On a protein day you will need to drink 1 glass of warm water on an empty stomach, and for breakfast you will need boiled chicken eggs and herbs that you can use: celery, dill or parsley;
• You should eat boiled chicken without skin until 3 o'clock in the evening, and you should eat at least 800 grams of meat a day for several meals;
• On a carbohydrate day, you can eat up to 5 pounds of vegetables.

What to eat

If you decide to go it cheap and risk the low bandwidth you are only fooling yourself.

Protein foods

A protein diet includes what you can and cannot eat - the following is a list of foods:

• sea Products;
• Lean meat;
• Vegetables;
• Soft and hard cheese;
• Vegetable oil;
• Cereals as a supplement to soup;
• By-products: kidneys, liver, chicken pox, tongue, etc . ;
• Egg white;
• Dried fruits;
• Low-fat dairy products.

How to choose meat

Lean meat is the main source of protein, 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:

• Sausages;
• Sausages;
• Canned meat;
• Pork;
• Smoked meat.

Protein drinks

Drink options:

1. Mix one tablespoon of any nuts with a teaspoon of honey and add the resulting mass to a glass of 200 grams of kefir.
2. To prepare you will need 130 grams of low-fat cottage cheese, 1 teaspoon of bran, any fruit and 130 grams of low-fat fermented baked milk.
3. To 250 grams of milk add 2 tablespoons of oatmeal, any fruit, 1 pinch of cinnamon and 150 grams of low-fat cottage cheese.
4. In 150 grams of kefir you should mix the following ingredients: 1 tablespoon of cocoa, 1 tablespoon of bran and 100 grams of low-fat cottage cheese.

Sample menu for one week

Protein diet for weight loss as 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. Brown Risk with a small amount of cooked chicken fillet.
4. Food. 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. Food. One cup of plain yogurt.
5. Dinner. Baked pollack with vegetable salad.

Wednesday

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

Thursday

1. Breakfast. Chicken omelette and sugar-free tea.
2. Lunch. Grapefruit and apples.
3. Dinner. Spinach soup with crispy bread.
4. Food. Cottage cheese without additives.
5. Dinner. 150 grams of fried fish and fresh vegetables.

Friday

1. Breakfast. 150 grams of low-fat cottage cheese, coffee.
2. Lunch. 2 sugarless cheesecake.
3. Dinner. Liver in sour cream with vegetable salad.
4. Food. Cottage cheese soup.
5. Dinner. Two egg omelets, fresh tomatoes.

Saturday

1. Breakfast. A few oatmeal cakes and one cup of fermented baked milk.
2. Lunch. Apple.
3. Dinner. Vegetable broth, 150 grams of chicken breast, a slice of whole grain bread.
4. Food. Milk jelly.
5. Dinner. Cooked beef with 150 grams of cabbage salad.

Sunday

1. Breakfast. Oatmeal pancakes with tea.
2. Lunch. Two tangerines.
3. Dinner. Chicken cutlet with 200 grams of asparagus.
4. Food. Protein drink.
5. Dinner. 200 grams of steamed fish, fresh vegetables.

How to get out

When the 4-week protein diet in the form of a menu ends and the desired result is achieved, it does not mean that you have to eat everything the next day. If you do, then the lost weight will return and all previous attempts will be in vain. To prevent this, dietary foods should be phased out.

To achieve results, you should get used to tea and coffee without sugar, also do not eat large amounts of flour and sweets, do not eat fatty foods. It is recommended to drink a glass of water before breakfast and eat oatmeal or low-fat cottage cheese. Vegetables can be eaten in any form except fried. Also, you should not eat potatoes for the first time after leaving the diet and gradually enter the usual diet.

Why does diet not work

Numerous studies have proven that by properly adhering to the conditions of the diet, it uniquely gives results in weight loss. However, there are cases when the numbers on the scales at the end of such a diet will not be liked or will not decrease at all.

The reason may be in several things. First, it can occur in the case of extremely low physical activity of a person, consuming quite a large amount of food. In this case, the energy stored in the food will not be wasted and the kilograms will not be burned in any way.

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

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

Recipes

Some may think that the protein menu is very limited and monotonous, but in reality, they can be used to prepare a variety of delicious dishes for a protein diet.

Პirveli

Detailed way to prepare spinach puree soup:

1. Boil chicken breast in 0. 5 liters of water until softened.
2. Without draining the broth, get the meat.
3. Wait for the meat to cool and press into slices.
4. Cut the frozen spinach.
5. Add chopped spinach to the broth, cook for 5 minutes;
6. Pour the chicken into the broth.
7. Pour 1/3 cup of milk and whisk in 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 and press into slices.
3. Pour 50 grams of cheese into the broth and add the 3 diced egg whites.
4. Boil for 10 minutes and add the meat pieces.

Second

Liver in sour cream:

1. Remove 500 grams of liver from the veins.
2. Grate the carrots on a large grater.
3. Cut the onion into half rings.
4. Fry the vegetables until golden.
5. Add 2 tablespoons sour cream.
6. Add raw liver and a little water.
7. Boil until fully cooked, stirring constantly, for 15 minutes.

Chicken cutlet:

1. Roll a pound of chicken breast in a meat grinder.
2. You will need 100 grams of grated cheese for the obtained minced meat.
3. Add raw eggs.
4. Add spices.
5. Form the cutlets by hand.
6. Bake in the oven for 30 minutes.

Desserts

Oatmeal pancakes:

1. Mix half a cup of milk with 4 tablespoons of oatmeal.
2. Add the eggs.
3. ᲛSalt.
4. Bake in a non-stick pan.

Jelly recipe:

1. Boil 500 ml of milk in a saucepan.
2. Before the milk boils, add 5 chopped strawberries.
3. Dilute 2 teaspoons of quick-acting gelatin in milk.
4. Mix the ingredients well.
5. Pour into molds.
6. Refrigerate until firm

Reviews

• First review, a 25-year-old girl: "I started a protein diet after breastfeeding. First I found a diet option "14 day protein diet menu" and started to follow it to lose weight. The extra 5 pounds gained during pregnancy disappeared in just a week and a half. It was easy to follow the rules and because I am a big fan of protein foods, "I did without it. After all, you can eat almost anything I love. "
• Second review, 31-year-old woman: "In the process of subjugation, I realized that a protein diet is not really mine. I could hardly stand it because I am not a big fan of poultry in life. In the last days of the diet, the chicken breast practically shed tears. But nonetheless, my efforts paid off because I managed to get the options I wanted for the summer. "
• Third review, 41-year-old woman: "I have had a number of unsuccessful experiments with diets that have ruined my health. But when I started a protein diet, I immediately noticed a difference from the rest. "The body was getting enough energy and I was able to live a normal life without strict restrictions. At the end of the diet, I was very happy with the scale figure, which lost 6 kilograms and did not return after two years. "