The best protein diet to lose weight 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 foods with protein, as a result of which a person begins to experience health problems. However, protein diets for quick weight loss are not, because they are based on such products.

The role of proteins in the body

Protein is considered as a very important nutrient in the human body. During digestion, they are converted into amino acids, which are necessary for the normal growth of muscles, maintenance of a healthy state and an active life. If they are present in small amounts in the human body, this indicates changes in hormone levels, chronic fatigue or liver problems. Protein is especially necessary for people who associate their life with sports activities, as it is the main ingredient for building a beautiful body.

General principles of nutrition

While following a protein diet for weight loss, you need to break it up every 3 hours, eating in small portions, so that the feeling of hunger will not arise. The diet should contain foods high in protein, including: fish, cheese tofu, dairy products, seafood, etc. v. If the menu contains products containing carbohydrates, then they are allowed to be used only with a low glycemic index.

Cooking rules

When on a protein diet, you should adhere to the following cooking rules:

1. For salad dressings, use only hand-made dressings. It is recommended to replace mayonnaise with soy sauce and use kefir to mix vegetables.
2. When making a vegetable stew, it is important to add seasoning, you should use the following: ground ginger, oregano and curry. The selected spices should be added in small quantities, as they should only appear in the dish to emphasize the flavor of the vegetables.
3. When cooking meat products, the following spices should be used as additives: bay leaf, garlic, sweet peas.
4. The recommended fruits in the diet are raw fruits.
5. Drinks: tea, coffee, freshly squeezed juices, juices and juices.

Period

The duration of the protein diet should be no more than two weeks, ideally it should be adhered to such a diet from 1 week to 10 days. This recommendation is made so as not to create a reload on the liver. The leave period must last at least 4 months. The 10-day protein diet is the most popular choice.

Advantages and disadvantages

The benefits include:

• the high efficiency of such a diet allows you to lose up to 10 kg, and in the case of obesity, much more;
• small compliance time;
• during the diet, there will be no overwhelming desire to eat anything, unlike other diets;
• the result is obtained after maintaining the diet for a long time;
• the diet emphasizes doing some kind of physical activity, such as: fitness, various exercises at home, going to the gym;
• the diet will be varied;
• you can independently choose recipes for dishes.

The disadvantages of a high-protein diet for weight loss include:

• such a diet creates a significant load on the internal organs, especially affecting the kidneys due to the consumption of a large amount of protein products;
• due to eating a lot of protein leads to an imbalance of minerals and vitamins necessary for the body;
• adherence to the diet can cause disorders of the digestive system;
• there is a risk of water imbalance in the body;
• Such a diet can aggravate chronic diseases and increase blood pressure.

Contraindications

Contraindications include:

• disorders of the musculoskeletal system;
• lactation period;
• digestive system disorders;
• any abnormalities in the work of the kidneys;
• liver failure;
• child pregnancy period;
• disorders of the cardiovascular system.

Variations

There are different protein weight loss diets that have been developed by different experts.

Protein-carbohydrate

The difficulty of losing weight while following a protein-carbohydrate diet is that when it comes to limiting the calorie content of food, not fat, muscle tissue will be burned.

This diet food consists of 3 phases:

1. Protein cycle. It usually takes 2 to 3 days. Due to the loss of glycogen due to a diet lacking in carbohydrates, the body begins to gradually burn fat tissue. It acts like a fasting day.
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 are added to the menu.

Atkins

In this diet, fish and meat are included in the diet in balanced amounts with vegetables and fruits, while reducing the consumption of carbohydrates, and fats and proteins are available in the menu in unlimited quantities. In the first 14 days, you can lose 3 to 5 kg.

Duncan

The main focus of the diet developed by nutritionist Duncan is to keep carbohydrates to a minimum, to include only protein in the diet, and to improve digestion, bran is introduced into the diet. This technique is divided into 4 stages, each of which has its own length. This diet is quite effective, and after 5 days you can notice a weight loss 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 kg of weight in 10 days, and in some cases, even 10. You will have to eat 5 times a day, which will keep you from feeling hungry.

Recommendations for adherence to this dietary food:

• on protein day, you will need to drink 1 glass of warm water on an empty stomach, for breakfast eat 1 boiled egg and herbs such as: celery, dill or parsley;
• Before 3 pm, you need to eat boiled skinless chicken, and you will need to eat at least 800 grams of meat per day, divided into several meals;
• in a day with carbohydrates, you can eat a total of 5 kg of vegetables.

What can you eat?

If you decide to stick to a protein diet, first of all, you should familiarize yourself with the list of allowed and prohibited foods to get more suitable for your diet.

Protein food

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

• seafood;
• lean;
• vegetable;
• soft and hard cheeses;
• vegetable oil;
• cereals, as an additive to soups;
• viscera: kidney, liver, gizzard, tongue and other organs;
• Egg-white;
• Drying 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 when following this diet. Priority should be given 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 pork.

Protein drinks

Drink options:

1. Mix a spoonful of any nuts with a spoon of honey and put the resulting mixture in a glass with 200 grams of kefir.
2. To cook, you will need 130 grams of low-fat 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 oatmeal, any fruit, 1 pinch of cinnamon and 150 grams of low-fat cottage cheese.
4. In 150 grams of kefir, you will need to mix the following ingredients: 1 tablespoon cocoa, 1 tablespoon bran and 100 grams of fresh low-fat cottage cheese.

Sample menu for a week

Protein diet for weight loss in the form of 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. Risk of browning in small quantities with boiled chicken fillets.
4. Snacks. 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. Bake the chicken breast in the amount of 100 grams with a small piece of rye bread.
4. Snacks. A glass of plain yogurt.
5. Dinner. Grilled pollock with vegetable salad.

Wednesday

1. Breakfast. Buckwheat porridge with milk and coffee.
2. Lunch. Banana.
3. Dinner. Cheese soup with a small piece of black bread.
4. Snacks. Protein drinks.
5. Dinner. 200 grams of grilled lamb with vegetable salad.

Thursday

1. Breakfast. Chicken omelette and unsweetened tea.
2. Lunch. Grapefruit and apple.
3. Dinner. Spinach soup with crispy bread.
4. Snacks. Curd cheese has no additives.
5. Dinner. 150 grams of grilled fish and fresh vegetables.

Friday

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

Saturday

1. Breakfast. A couple of oat cakes and a glass of fermented baked milk.
2. Lunch. Apple.
3. Dinner. Vegetable broth, 150 grams of chicken breast, a slice of wholemeal bread.
4. Snacks. Milk jelly.
5. Dinner. Boiled beef in the amount of 150 grams with cabbage salad.

Sunday

1. Breakfast. Oatmeal with tea.
2. Lunch. Two tangerines.
3. Dinner. Chicken with 200 grams of asparagus.
4. Snacks. Protein drinks.
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 is over and the desired results are achieved, this does not mean that 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, dietary foods should be phased out gradually.

To consolidate the results, you should get used to tea and coffee without sugar, and also do not eat flour and sweets in large quantities, do not eat too many fatty foods. You should drink a glass of water each time before breakfast and eat oatmeal or low-fat cheese. Vegetables can be eaten in any form other than fried. In addition, for the first time after leaving the diet, you should not eat potatoes, and gradually introduce your usual diet into the diet.

Why Diets Might Not Work

Many studies have proven that with the correct implementation of the conditions of the diet, it definitely results in a reduction in body weight. However, there are cases when the numbers on the scales at the end of which compliance with such a diet will be unsatisfactory or not reduced at all.

The reason may lie in a number of things. Firstly, this can happen in cases where a person is physically active too low, while consuming a fairly large amount of food. In this case, the energy accumulated by the food will not be expended and the kilograms cannot be burned in any way.

Second, the cause may lie in the slow metabolism. First of all, such people should improve their metabolism, and then try to stick to the diet again.

And the last factor in the absence of the desired result may be the presence of constipation. Gastrointestinal dysfunction needs to be cured, dietary changes are appropriate and, if necessary, medical treatment should be sought.

Cooking recipe

Some people may think that protein menus are very limited and monotonous, but in fact, they can be used to prepare many delicious meals for a protein diet.

The first

Detailed instructions on how to make spinach puree soup:

1. Boil chicken breast in 0. 5 liters of water until tender.
2. Do not drain the broth, take the meat.
3. Wait for the meat to cool then cut into bite-sized pieces.
4. Chop frozen spinach.
5. Add chopped spinach to the broth, cook for 5 minutes;
6. Pour chicken into broth.
7. Pour in 1/3 cup of milk and use a blender to blend.
8. Add seasoning to taste, can use more basil or nutmeg.

Cheese soup:

1. Boil the selected meat.
2. Wait until it cools down and cut into pieces.
3. Pour 50 grams of cottage cheese into the broth 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 a vein.
2. Grate the carrots on a coarse grinder.
3. Cut the onion into half rings.
4. Fry the vegetables until golden brown.
5. Add 2 tablespoons sour cream.
6. Add raw liver and a little water.
7. Simmer until fully cooked, stirring constantly for 15 minutes.

Chicken fat:

1. Roll half a kilo of chicken breast through a meat grinder.
2. You will need to add 100 grams of grated cheese to the resulting ground meat.
3. Add raw eggs.
4. Add seasoning.
5. Use your hands to shape small pieces of meat.
6. Bake in the oven for 30 minutes.

desserts

Oatmeal Pancakes:

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

Jelly recipe:

1. Boil 500 ml of milk in a pot.
2. Before the milk boils, add 5 chopped strawberries.
3. Dissolve 2 teaspoons of quick-acting gelatin in the milk.
4. Thoroughly mix the ingredients.
5. Pour into the mold.
6. Store in the fridge until solid

Comment

• First review, girl, 25 years old: "The protein diet worked for me after I finished breastfeeding. First, I found the food option "14 Day Protein Diet With Food"menu" and I started using it to lose weight. The extra kilos during pregnancy disappeared after only a week and a half. It was easy to follow the rules, and since I am a lover of rich foodsprotein, I'm glad I was able to get results without too much effort. After all, you can eat almost anything I love. "
• Second review, woman, 31 years old: "During the compliance process, I realized that the protein diet is not really mine. I can hardly stand it, because in life, I am. not a big fan of poultry. Chicken breast in the last days of the diet really brought tears to my eyes. But nevertheless, my effort was justified, because in the summer, I got the parameters that I wanted. "
• Third review, a woman, 41 years old: "I have had a large number of unsuccessful trials with the diet that have adversely affected my health. But when I came across protein diets, I immediately noticed a difference from the rest. It does not require strict restrictions on the amount of food consumed, the main condition is that the basis of the diet should be protein. I was able to get enough energy, and I was able to live a normal life without serious restrictions. And at the end of the diet, I was very satisfied with my body weight gain, lost 6 kg and they didn't come back. even though it's been two years".