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 limit the intake of protein foods, thus a person begins to experience health problems. However, a protein diet for rapid weight loss is not so, because it is based on such products.

The role of proteins in the body

Protein is considered a very important nutrient in the human body. During the digestive process, they are converted to amino acids, which are necessary for normal muscle growth, maintaining a healthy state and an active life. If they are in small quantities in the human body, this indicates a change in hormone levels, chronic fatigue, or liver problems. Protein is indispensable for people who link their lives with sports activities, as it is the main ingredient for building beautiful relief.

General principles of nutrition

While observing a protein diet for weight loss, you need a breakdown every 3 hours, eating small portions, so hunger will not arise. The diet should contain foods with a high protein content, which include: fish, tofu cheese, dairy products, seafood, and so on. If the menu contains carbohydrate products, then it is allowed only with a low glycemic index.

Cooking rules

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

1. For salad dressing, use only handmade sauce. It is recommended to replace mayonnaise with soy sauce, and use kefir to dress vegetables.
2. When preparing a 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 should be present in the dish only to emphasize the taste of the vegetables.
3. When cooking meat products, it is recommended to use the following spices as additives: bay leaf, garlic, sweet peas.
4. It is recommended that the fruits in the diet are raw.
5. Use as a beverage: tea, coffee, freshly squeezed juices, fruit drinks and fruit drinks.

Period

The duration of the protein diet should not exceed two weeks, ideally it is recommended to adhere to such a diet from 1 week to 10 days. This suggestion is given so as not to add value to the heart. Rest must be at least 4 months. A 10 -day protein diet is the most popular option.

Advantages and disadvantages

Benefits include:

• the high efficiency of such a diet allows you to lose up to 10 kilograms, and in the case of obesity, even more;
• small compliance period;
• during the diet, there will be no extreme desire to eat anything, unlike other diets;
• results obtained after a continuous diet for a long time;
• diet emphasizes doing several types of physical activities, such as: fitness, various exercises at home, visiting the gym;
• diet will vary;
• you can choose the recipe for the dish you eat freely.

Disadvantages of a high protein diet for weight loss include:

• such a diet puts a significant burden on the internal organs, especially affecting the kidneys as a result of the consumption of large amounts of protein products;
• due to high protein consumption, an imbalance of minerals and vitamins needed for the body occurs;
• adherence to diet can cause disorders of the digestive system;
• there is a possible risk of 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 abnormality in kidney function;
• liver disease;
• period of childbearing;
• 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 while adhering to a protein-carbohydrate diet is when restricting the caloric content of food, not fat, but muscle tissue is burned.

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 from 1 to 2 days, and during this time the human body is replenished with the main source of energy - carbohydrates.
3. Mixed cycle. Within 24 hours, a person will eat a moderate diet, both protein and carbohydrates added to the menu.

Atkins

In this diet, fish and meat are present in the diet in a balanced amount of vegetables and fruits, while the consumption of carbohydrates is reduced, and fats and proteins are present in the menu in unlimited quantities. Already in the first 14 days, you can lose from 3 to 5 kilograms.

Ducan

The main focus of the diet, developed by nutritionist Ducan, is to reduce carbohydrates to a minimum, only protein is found in the diet, and to improve digestion, bran is included in the diet. The technique is divided into 4 stages, each with an individual length. The diet is quite effective, and after 5 days you can see a weight loss of 3-5 kilograms.

The doctors

The basic rule of this diet is to replace the day of protein and carbohydrates. It allows you to lose weight about 7 kilograms in 10 days, and in some cases a person manages to get rid of even 10. You need to eat 5 times a day, which will allow you not to feel hungry.

Recommendations for adhering to this diet:

• on protein day, you need to drink 1 glass of warm water on an empty stomach, and for breakfast eat boiled chicken eggs and herbs, which can be used as: celery, dill or parsley;
• before 3 pm, you should eat skinless boiled chicken, and you should eat at least 800 grams of meat per day, divided into several servings;
• on a carb day, you can eat up to 5 kilograms of vegetables in total.

What can you eat

If you decide to adhere to a protein diet, first of all, you should familiarize yourself with the list of allowed and forbidden foods in order to compile a proper diet.

Protein foods

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

• seafood;
• lean meats;
• vegetables;
• soft and hard cheese;
• vegetable oil;
• cereals, as an additive to soups;
• entrails: kidneys, liver, chicken duck, tongue and others;
• egg white;
• dried 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 while 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:

• sausage;
• sausage;
• canned meat;
• pork;
• smoked meat.

Protein drinks

Drink options:

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

Sample menu for the week

Protein diet for weight loss in the form of a menu for this 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. Risk of war in small quantities with boiled chicken.
4. Snack. Protein drinks.
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 an amount of 100 grams with a small piece of rye bread.
4. Snack. A glass of plain yogurt.
5. dinner. Grilled pollock with vegetable salad.

Wednesday

1. Breakfast. Buckwheat porridge with milk and coffee.
2. Lunch. bananas.
3. dinner. Cheese soup with a small piece of black bread.
4. Snack. Protein drinks.
5. dinner. 200 grams of roast lamb with vegetable salad.

Thursday

1. Breakfast. Chicken omelet and tea without sugar.
2. Lunch. Grapefruit and apples.
3. dinner. Spinach soup with crispy bread.
4. Snack. Curd cheese without additives.
5. dinner. 150 grams of grilled fish and fresh vegetables.

Friday

1. Breakfast. 150 grams of low -fat cottage cheese, coffee.
2. Lunch. 2 cheesecakes without sugar.
3. dinner. Liver in sour cream with vegetable salad.
4. Snack. Souffle curd.
5. dinner. Two omelets, fresh tomatoes.

Saturday

1. Breakfast. A pair of oatmeal and a glass of fermented toasted milk.
2. Lunch. Apple.
3. dinner. Vegetable soup, 150 grams of chicken breast, a piece of whole grain bread.
4. Snack. Milk jelly.
5. dinner. Boiled beef in the amount of 150 grams with cabbage salad.

Sunday

1. Breakfast. Oatmeal pancakes with tea.
2. Lunch. Two tangerines.
3. dinner. Chicken pieces with 200 grams of asparagus.
4. Snack. Protein drinks.
5. dinner. 200 grams of steamed fish, fresh vegetables.

How to get out

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

To consolidate the result, you should familiarize yourself with tea and coffee without sugar, and also do not eat flour and sweets in large quantities, do not eat too many fatty foods. It is recommended to drink a glass of water each time before breakfast and eat oatmeal or low -fat cottage cheese. Vegetables can be eaten in any form other than frying. Also, the first time after leaving the diet, you should not eat potatoes, and gradually introduce your regular diet into the diet.

Why diet may not be effective

Many studies have proven that with proper implementation of dietary conditions, it clearly gives results in weight loss. However, there are cases when the number on the scale at the end of compliance with such a diet will not be pleasant or will not decrease at all.

The reason may lie in several things. First, this can happen in the case of a person’s very low physical activity, while consuming a relatively large amount of food. In this case, the energy accumulated by food will not be expended and kilograms cannot be burned in any way.

Second, the reason may lie in a slow metabolism. First of all, such people should increase their metabolism, and then try to adhere to the diet again.

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, if necessary, medical treatment should be sought.

recipe

Some may argue that the protein menu is very limited and boring, but in fact, it can be used to prepare a wide variety of delicious dishes for a protein diet.

The first

Detailed ways to make spinach puree soup:

1. Boil chicken breast in 0. 5 liters of water until tender.
2. Without drying out the broth, get the meat.
3. Wait until the meat is cool and cut into pieces.
4. Cut frozen spinach.
5. Put chopped spinach into soup, cook for 5 minutes;
6. Pour the chicken into the broth.
7. Pour 1/3 cup milk and beat using 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 cut.
3. Pour 50 grams of cheese into the soup and add 3 diced egg whites.
4. Cook for 10 minutes and add the pieces of meat.

Second

Liver in sour cream:

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

Chicken pieces:

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

dessert

Oatmeal:

1. Mix half a glass of milk with 4 tablespoons of oats.
2. Put in the eggs.
3. salt.
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. Dissolve 2 teaspoons of fast -acting gelatin in milk.
4. Mix the contents thoroughly.
5. Pour into molds.
6. Refrigerate until solid

Reviews

• First comment, girl, 25 years old: "Protein diet is very useful for me after the end of breastfeeding. First, I discovered the food option" 14 Day Protein Diet with Menu ", and I started sticking to it to lose weight. Extra 5 kilograms thatobtained during pregnancy disappears in just a week and a half. It's easy to follow the rules, and since I'm a lover of protein foods, I'm happy that I was able to achieve results without too much effort. After all, you can eat almost anything I like. "
• The second comment, a woman, 31 years old: "In the process of compliance, I realized that the protein diet is not mine. I can hardly stand it, because in my life I am not a big fan of chicken meat. Chicken breast in the last days of the diet practically made me driptears. But nevertheless, my efforts were justified, because in the summer I managed to obtain the parameters I wanted.
• The third comment, a woman, 41 years old: "I have had a large number of unsuccessful attempts with diets that have ruined my health very well. But when I came across a protein diet, I immediately noticed a difference from the others. It does not require strict restrictions on the amount of foodused, the main condition is that the basis of the diet should be protein. At the same time, the body receives enough energy, and I can live normally without severe restrictions. And at the end of the diet, I was very happy with the figure on the scale, which became 6 kilogramsless, and they did not return even after two years.