The nutritionist guarantees: protein diet can reduce weight, not only makes you suitable for wearing smaller clothes, but also stabilizes your weight. And you need to persist for a relatively short period of time-2 weeks. But there are also pitfalls in diet.
How is this diet different from other diets
The medically recognized human diet contains 12% protein. This is enough for an active life and healthy work. Every 1 kilogram of body weight should contain at least 1 gram of "pure" protein.
Eating a protein diet is based on reducing carbohydrate and fat intake. In other words,the percentage of protein a person consumes every day will increase.
It takes four hours for protein to be digested to ensure that you have a full day. You will not starve to this diet.
List of approved products:
- Lean meat (skinless chicken or turkey fillets, veal, rabbit);
- Reduced fat milk (and vegan milk-such as soy milk);
- Chicken or quail eggs (only protein is best);
- "Dried" fish species (hake, cod, cod, carp, pike);
- Seafood (shrimp-yes, crab sticks-no, these are carbohydrates);
- Soy products (tofu cheese, soybean meatballs or beef stew, sprouted soybean salad);
- Legumes (peas, beans, beans, lentils);
- Oatmeal, quinoa;
- Vegetables, such as Brussels sprouts, broccoli;
- Seeds (protein content champion-pumpkin seeds);
- Nuts.
Bread and flour products, sweets, fat, alcohol, and foods high in soda are prohibited.
Protein substitutes
The Atkins diet and the Kremlin diet are based on similar nutritional principles. Such a diet is also effective (proved by many examples of stars who praised protein nutrition in interviews), but it is difficult to call it the healthiest diet. Comments about weight loss usually end with "I can't restrain myself, I lost it. "
The point is that these diets do not include carbohydrates. And, because the body needs these nutrients, a person will keep dreaming about sweets until they can't forget about sweets or pies.
Dukan's diet is also protein (especially stage 1-attack). But in this case, the comments will warn of possible kidney problems. In this diet, you must not violate the drinking habit. If the kidneys were previously loose (sand or stones are found in this organ, and there is a history of "dormant" chronic diseases), it is best not to risk using another method to lose weight.
How does this kind of nutrition benefit the body?
Proteins, they are proteins-these are the "bricks" that build the human body. Digestion converts it into amino acids. Without amino acids, muscles cannot grow, cannot produce hormones correctly, and the liver cannot survive. People who consume too little protein will face chronic fatigue, decline in physical fitness, and fail to build a beautiful muscle relief during exercise.
In other words, many proteins not only lack hunger, but also have strength, beauty, and health.
Diet Pros
- Unlike a single diet, protein nutrition makeswith a large number of allowed dishespleasant. And, if you compare it with the "hungry" method of weight loss (for example, using a Japanese or French diet), then this kind of food is enough, and you won't have to worry about a growing appetite.
- Every supermarket sells necessities.
- The body is used to small parts, so even after dieting, the body does not need a "bowl" of food.
- The reason for losing weight is not because of the loss of muscle mass, but because of the melting of fat(therefore, a protein diet is not only suitable for women, but also for men).
- The menu tastes good. Meat and seafood with salads are not annoying onion or celery soup, cooked buckwheat and other doubtful single diets.
- The result is fixed. If the weight recovers, only after 6-8 months.
- Protein strengthens bones. A protein diet can effectively prevent osteoporosis.
But don’t forget thedrinking system. Compulsory intake of 1. 5 to 2 liters of water per day is a guarantee of good health, healthy complexion (even loss of 5-6 kg), and healthy kidney function.
Important note: In the early stages of diet, the body loses a lot of water (hence protein therapy is called "dryness"). Drink plenty of water to replenish water loss. However, in the next few days, the body needs clean water: the liquid will help remove the toxins released during the process of "melting" fat reserves.
Disadvantages and contraindications
- The protein diet is not suitable for vegetarians because it is based on the regular use of animal products. Of course, you can try to get out of trouble by eating a lot of soy substitutes (vegetarian sausages and meatballs) and beans. But at the same time, there is no choice in eating, so it will quickly become boring.
- This diet is very slow. Taking "protein" for a week can also reduce weight, but this weight will not be fixed. In order to get more or less decent results, start losing weight from 2 weeks.
- For people with liver and kidney disease,diet is absolutely taboo. People with arthritis, arthritis and other joint diseases, gastrointestinal problems (chronic pancreatitis, malnutrition, colitis), heart problems (arrhythmia) are also at risk. Both pregnant and breastfeeding women should avoid protein diets.
- Although people think this is not a "hungry" diet, it is impossible to eat protein food "from the belly". In other words,still has to limit itself by measuring a small portion and rejecting too many snacks.
- Due to the reduction of sugar in the diet, a person may not be able to concentrate on work, reduce work ability, and unreasonably destroy emotions. For mental workers, this will be particularly difficult.
- In addition to carbohydrates, the fiber content of this diet is also very poor. For this kind of nutrition, the body will "revenge" constipation. Drinking alcohol regularly will help solve this problem (but don't drink tea, but drain the water without gas). In addition, do not ignore fresh herbs, vegetables, bran (add it to salads, cheese, buy weight-loss whole wheat bread).
Is a protein diet harmful?
Yes, if the person is taken away for giving up carbohydrates completely. Indeed, we get fat from it, but we needcarbohydratesto strengthen muscles, proper cell division, intellectual activity and the same physical endurance.
In addition, the increase ofprotein content in the diet will cause the appearance of sand and kidney stones, which will overload the organ continuously. Therefore, extending the protein diet (even if you really like it) is not worth it.
By the way: It is believed that if a person participates in a protein diet exercise (including strength training), the harm of a large amount of protein can be minimized.
When starting to lose weight, remember. . .
- Don’t be hungry. Hungry-cook! You can eat snacks, but only light vegetables or protein dishes.
- Drink with meals. Not 2-3 ip, but up to 2 glasses of water. The liquid will help the stomach handle heavy foods.
- Give up fat(if possible). Don't even add salad oil.
- If you find that you have to buy very few fruits and vegetables, please don’t hesitate-addvitamin supplementsto your diet.
- Supplement diet through exercise.This is not only possible, but also necessary, because fitness and shaping will speed up the weight loss process.
- It is best to eat a small amountand divide the daily food into 6 meals.
- You can repeat this diet after 4 months, but it will be better in the future.
- Daily calories required-from 700 kcal, up to 1200 kcal. Remember: Petite women and tall, strong men have different daily energy needs. If the 700-800 kcal mentioned first is sufficient, then this diet will "kill" health, and its dietary standard is at least 1200 kcal or even higher.
- The menu must be balanced: Combine plant and animal protein.
What to cook in a week
The simplest menu of fourteen days a week and fourteen days does not require standing by the stove for a long time (after all, long-term cooking is a constant "sampling" and undiminished appetite). Use the product with the lowest or higher fat content-zero fat.
But: buying diet foods in supermarkets or cafes can be difficult. Therefore, it is best to prepare lunch in advance at home (morning or evening) and bring it to the office on a tray, and then heat it there.
Breakfast: simple ideas
Get up for breakfast 30 minutes later.
- A portion of cheese without honey and sugar. You can use 2-3 tablespoons of berries, a small amount of seeds or garlic and herbs to make this dish more delicious. Usually you don't let yourself dry fruits (such as raisins). However, bananas, grapes or honey should not be added to cheese-these products contain a lot of carbohydrates.
- Omelet with spinach and/or broccoli.
- Fight for eggs. The recipe for this dish is simple: beat the eggs into a cold pan, add butter, and set the pan on fire. The eggs are mixed together. When they have cooled, place the scrambled eggs on a plate and sprinkle with herbs. . . yes, this is the same omelet, but from Gordon Ramsay! But this is rarely worth cooking, because the recipe contains oil.
- Sandwich: a slice of whole wheat bread, grilled without oil + cooked chicken breast + lettuce leaves.
- Chicken (cooked, grilled) + fresh carrot and apple salad, sprinkled with lemon juice.
- Chicken broccoli soup.
- Unsweetened oatmeal + protein omelet (you can leave 1 egg yolk for 3 kinds of protein).
To survive until lunch time, you needmorning snacks. The protein diet does not prohibit it.
Allow yourself to have 2-3 fruits. They will saturate the body with fructose and "fast" carbohydrates, which will have time to exercise and be completely consumed during the first half of the day.
However, because the diet is protein, you should choose snacks to match it: protein shakes, a slice of low-fat cheese, boiled egg whites, soy milk shakes, grated carrots and sour cream sauce.
Lunch: convenient
- Lentil soup (you can boil it for 2 days to prevent the soup from becoming boring, and puree it the next day, then add light sour cream to taste).
- Steak + vegetable salad (excluding potatoes and corn).
- A serving of whole grain noodles (or durum wheat pasta) + vegetables + tofu.
- Light shrimp salad.
- Roasted turkey (fish fillet) + green salad.
- Boiled chicken tenderloin + part of mushrooms (cooked without sauce, stewed or grilled, including grilled). These dishes can be prepared twice, and the remaining half is used for dinner.
- Steamed chicken balls + rice decoration (up to 5 tablespoons).
Some nutritionists also allow cooking salmon fillets, but each serving does not exceed 75 grams.
After lunch, theafternoon snackis very important (or snack #2). In this case, try to avoid carbohydrates and fats. Treat with fresh cucumber or 2-3 lettuce leaves.
Nuts are also a good solution. This product contains a lot of protein (especially the protein in peanuts, almonds, and pistachios), but it has a lot of calories, so eat less, but don't be taken away by nuts. The maximum daily dose is 30 grams of nuts. Hope the product is neither fried nor salty.
Dinner: Hi!
- Chicken fillet + celery salad (any kind).
- Falafel + green salad. Important note: The falafel recipe requires you to deepen the fat. But this is not your choice, because you are losing weight. Baking chickpea balls in the oven can sometimes reduce the calorie content of dinner.
- Braised rabbit + quinoa decoration.
- Mussels are cooked in tomato sauce.
- Boiled beans + steamed lean fish fillets.
- Cooked or canned tuna + a portion of seaweed.
- Protein omelet in 3-4 eggs and fresh tomatoes.
- A salad made of boiled protein and fresh vegetables.
- Boiled beef meatballs + a glass of tomato juice.
- Part of cheese casserole (no sugar, with dried fruits, eggs and 2-3 tablespoons of semolina).
- Apple baked cheese and cinnamon.
You don’t need to delay dinner.Completed 3 hours before bedtime.
However, you should not fall asleep from hand to mouth. If you "suck a spoon" before going to bed, drink a glass of low-fat kefir, "empty" yogurt, and yogurt.
Give up eating
Don't rush to buy sweets and fast food!
First, cook everything as usual, but start to pour vegetable oil on the salad(sesame, olive). Also pay attention to coconut oil-it can be used to flavor porridge or it can be fried in this oil. At the same time, coconut oil saturates the vitamins in the human body, but has very few calories.
Eat 100 calories per dayuntil you resume the "pre-diet" diet. . . However, if you gain weight because of it, you may have modified it and will notEat like that again!
Don’t forget to add morefiberto your diet (the champion contains this nutrient-bran, pear, avocado, apple, beet, artichoke, chia seeds). Your task is to quickly clean the "stagnation" intestines.
The experience of people who lost weight (and did not lose weight)
Positive feedback
- Eating is effective, weight loss.
- Don't leave the gym.
- There is no hunger. She was hungry-she immediately took some protein from the "trash can". If you run into a wall but did not cook your own meal one day in advance, you can even buy this diet snack (cereal bread, nuts, dried meat snacks, fish fillets or squid rings, salt) at gas stations and small shops near the house. Pickled or canned).
- describes the experience of losing weight on 100% plant protein (this diet is based on lentils, soy meat, and a diet three times as large as dairy products).
- In addition to losing weight, you can also exercise addictive muscles, lift your abs, and squat your buttocks.
- After losing weight, the volume of waist and hips disappeared, but the bust circumference remained the same.
Weight loss women are also called protein diet"beauty diet", because during this diet, the appearance of cellulite decreases, the face is fresh, the skin is tight, acne and blackheads disappear. Finally, during this period, sleep is particularly sweet and delicious-healthy sleep also has a positive effect on appearance.
and "cherry on the cake":Positive feedback on protein diet-about 95% of the total weight.
Criticism and the illusion of broken
- If your store does not sell rabbits and rarely buys turkey, then you will have to build an entire menu on chicken. As a result, by the second weekend, you no longer want to see this meat.
- Patients with high blood pressure will jump out of high protein.
- Some people are constantly craving candy.
- If you do not follow a diet and tighten your diet, protein poisoning will begin. This can be recognized by's characteristic body odor-it releases acetone from the skin. The smell disappeared-we urgently "rolled up the fishing rod" and introduced fiber, glucose.
- If you need to minimize weight, you need to count the calories in your diet and weigh it.