How to lose weight with protein foods: rules of a protein diet, menu, products

First, let's try to figure out what a protein diet is and what features it has. First of all, it is worth noting that this diet is based on a large consumption of protein foods: eggs, seafood, meat, fish, dairy products, various beans and grains. It is worth minimizing the consumption of fats and especially carbohydrates.

Many people think thatProtein dietpretty harsh, but that's not the case. A big advantage is the almost unlimited satiety with food. Now let's figure out which foods you should eat in large quantities, since they will be your main diet.

What do you need to eat on a protein diet?

1. Dairy products
2. meat and fish
3. Low-fat yogurts and cottage cheese
4. legumes
5. Vegetables
6. seafood

Foods that should not be consumed as part of a protein diet:

1. Fast food
2. Sweet high-calorie fruits
3. Baking and Desserts.
4. Potato
5. Full-fat dairy products
6. Fatty Meat.

Why should you choose a protein diet for weight loss?

Proteins are the building material of our body; they contain a large amount of vitamins, macro and micro elements. The problem of many people who want to lose weight is constant failures due to hunger. With a protein diet you have enough energy and don't have to constantly think about food. In addition, you do not tire your body, it looks attractive, since there is practically no damage to muscle tissue. This is a great option for those who ultimately want to have a toned figure.

How does the protein diet work?

The point is that it is sodigestionand the body spends a large amount of energy digesting protein foods. In order to digest lean chicken breast or egg whites, your body must use up its own fat reserves. In these moments a powerful weight loss process begins. To achieve maximum results, it is worth adding at least minimal physical exercise.

Nobody talks about what you have to do all daydisappear at the gym, but a half-hour circuit workout at home can help enhance the effects of a protein diet.

Significant benefits of a protein diet. First of all, there is a wide range of products available in many stores. You will not feel constantly hungry, but will be satisfied and enjoy the food every time. Agree, even a lean piece of meat, cooked very tasty, seems much more appetizing than the freshest lettuce leaf or green apple. There is a huge selection of recipes suitable for people who eat protein foods.

Many note the significant advantage of a protein diet over others; Over time, you may even get used to this diet and the diet may become your lifestyle. After losing a certain amount of kilograms, you can gradually add your favorite foods without gaining weight. However, always remember that proteins should remain the main products in your diet.

Disadvantages of a protein diet. Of course, every method of losing weight has its disadvantages, but the protein diet has minor disadvantages. The first and most important thing is that products that you have to eat often are not cheap. Seafood will cost you more than a sandwich or pie you can buy on the way to work. You also have to spend a lot more time preparing food. It will not be easy for those with a sweet tooth, because a protein diet includes almost no desserts, with the exception of dried fruits and fruits with low fructose content.

You need to carry containers that will last you all day, especially if you spend a lot of time at work or school. A protein diet involves eating at least five times a day.

Basic principles of a protein diet:

1. Avoid high-calorie foods. Alcoholic drinks, fast food, baked goods and sweets must be excluded; Dried fruits can be an analogue. Sweeteners should also not be included in your diet. All foods that end up on your plate should be low in carbohydrates. Do not forget that even a small amount of sweetener in a cup of coffee can cause a strong appetite and lead to overeating.
2. Drink more water. This is pure water and not various drinks in the form of coffee, tea or juices. On a protein diet you need to drink at least 2 liters of water per day. Take a small bottle with you and keep refilling it so you remember to take a few sips even when you're away from home or at a facility.
3. Minimize your fat intake. If your diet includes fatty cheeses, fatty cottage cheese, nuts or butter, eat them before lunch so that the body uses energy in a timely manner and excess calories are not stored as fat. Protein foods go well with cucumbers, tomatoes, broccoli and low sugar fruits.
4. Exercise stress. In any case, you need to supplement your protein diet with exercise. This will allow you to achieve the desired result faster, speed up your metabolism, improve the absorption of protein foods and burn more calories than you consume - and this is the secret to healthy weight loss.

Who should think carefully about choosing a protein diet?

First of all, those who suffer from itDiseases of the gastrointestinal tractas well as kidney failure. A protein diet is undesirable for older people because the body has to process a relatively large amount of protein-containing food and the idea should be avoided if there are openings in the heart or blood vessels.

Sometimes when you are illiteratewith a protein dietBlood clotting can change and there is a risk of blood clots. Therefore, do blood tests in advance and be on the safe side so that losing weight does not cause health problems for you.

Protein diet for weight loss

The time of sun, relaxation, flowing clothing and bikinis is behind us. The beautiful ladies have already managed to relax a little and even treat themselves to something very tasty and no less "very" high in calories. Undoubtedly, small joys make everyday life more cheerful and positive. The main thing is to tell yourself that you are in timeOtherwise, excess weight will appear very quickly and, as experience with losing weight shows, will bring uncertainty, negativity and problems into your life for a long time.

But what if time were lost? How do you quickly get back to normal at home? Is an every day protein diet effective?

Does perfect have to be perfect?

Before we talk about nutrition, let's find out whether there is such a thing as an "ideal weight". The answer seems absolutely obvious, because the entire fashion and "healthy" lifestyle industry tells us every day about the need to be certainBeauty standards and, it seems, health too. Ideals that were not invented by us and certainly have nothing to do with understanding human nature and the biological mechanisms of how we function. Nevertheless, we are motivated in every way possible to strive for certain standards and to show results in the swimming pool, in the gym and in street jogging. The tragedy of the situation is that we do things that are very good for our bodies, not because they bring satisfaction and benefit, but solely for compliance reasons. We do not monitor our well-being, we do not follow the signals that the body gives, we measure and weigh our body! And by doing so we are only making the situation worse.

Everyone is inspired, recognized and ready for action, but where to start? And you need to start with your own definition of non-ideal weight. The same, for each of us individually, but causing the same feeling of discomfort and dissatisfaction.

What is Non-Ideal Weight?

Try entering a query to find your ideal weight in any search engine and you'll get links to dozens of calculators and tables. And none of them will take into account:

• Your heredity (genetic predisposition);
• presence of chronic diseases;
• the number of fat cells in your body and their ability to store fat;
• Metabolism (metabolism) in your body;
• Your lifestyle – the presence of stress, sleep and alertness, your mobility, the quality and type of your diet.

If you put everything together, it becomes clear that each of us has our individual non-ideal weight. How do you know when it's time to act? If you experience one or more of the following symptoms, your weight is far from your ideal weight:

Your weight negatively affects your health - your general health has deteriorated, you get tired more quickly, your joints and back are giving you trouble for the first time, shortness of breath has appeared, your blood pressure increases periodically, bowel function decreases sharplyto be desirable;

Weight begins to make unpleasant changes in your life. You cannot do your usual activities (anything that requires mobility and physical endurance), you have to limit yourself in clothing, you feel uncomfortable on public transport or in crowded places, and you begin to adjust your life and work plans taking your weight into account.

Remember: if you seriously decide to take care of yourself, first visit a nutritionist and endocrinologist. This will be the best thing you can do for yourself. Only specialists in the field of medicine and proper nutrition can work together to help you maintain your health and improve your quality of life. Don't forget about the need for constant physical activity in your life.

What is a protein diet?

How can you adjust your diet so that you lose the kilograms that prevent you from living a full life? A high-protein diet can help with this - a diet that is based on protein-rich foods and a significant restriction on carbohydrates and fats. With this nutritional method you can lose 14 kg within 3 months.

The basic principle of a protein diet is to consume foods that contain proteins that regulate metabolism in our body. In this way, it is possible to avoid the main disadvantage of any diet – a reduction in protein intake into the body, which in turn leads to rapid depletion of the body (internal organs, not receiving enough protein, begin to pull it out of muscle tissue). All of this leads to weakness, poor physical health and loose skin.

Benefits of a protein diet

The benefits that distinguish the protein diet from any other diet seem to be quite significant:

• maintaining a healthy muscular system;
• the ability to combine diet even with serious physical activity;
• the impossibility of developing such a painful complication as anorexia;
• Absence of a strenuous, stressful feeling of hunger (protein foods are absorbed by the body within 3-4 hours);
• Protein diet dishes contain a large amount of fiber, which ensures proper intestinal function;
• By relatively slow, gradual weight loss, it is possible to maintain the required weight after the diet ends without much effort.
• good health – complete absence of weakness, dizziness and nausea typical of other diets;
• blooming appearance, a real rejuvenation of the body occurs - the condition of the skin, hair and nails improves.

It is important to remember that the maximum effect on the health of your body can be achieved only by adhering to the rules of dietary nutrition in combination with physical activity; all organs and their systems must be trained.

Disadvantages and contraindications of a protein diet

When deciding to change your diet according to the principles of a protein diet, remember: there are no ideal diets! Every diet comes with certain restrictions or exceptions, which inevitably increases the burden on your body. For this reason, one cannot help but mention the disadvantages of a protein diet.

The protein diet should be short-term. Long-term consumption of protein-containing foods leads to problems with the skeletal system (the predominant consumption of proteins leads to the leaching of calcium from bone tissue, which makes bones very brittle).

Prolonged restriction of carbohydrate intake can negatively impact overall performance.

The nervous system is also attacked and reacts to the lack of sufficient fat in the diet - the main material for the proliferation of nerve cells. The main symptoms of this disease are increased nervousness and irritability.

A long-term protein diet can disrupt the balance of blood particles - hemoglobin production increases sharply.

Protein-containing foods leave behind a large amount of "decomposition products", which leads to an increased burden on the kidneys (for their excretion).

Protein diet menu

The protein diet menu should be based on several principles that guarantee the achievement of the necessary results (for example, weight loss by 10 kg):

Proteins make up at least 60% of the total diet.

Avoid constant snacking; for this purpose, protein products with a long digestive cycle are preferred.

At least 5 to 6 meals should be eaten throughout the day, and the interval between them should not exceed 3 hours.

Avoid frying; all dishes should be prepared by baking, stewing or steaming.

To make your diet more balanced, you can include certain vegetables and fruits in your diet.

Regular physical activity on the body.

Main products of the protein diet

Chicken, turkey, veal, rabbit

Exceptions: lamb, pork (high fat content)

Low-fat fish

(no more than 4% fat)

Pink salmon, pollock, cod, navaga, perch, pike perch, grayling

Dairy and fermented milk products contain no more than 3-5% fat

Kefir, yogurt, cottage cheese, hard cheese

Rice, oatmeal, buckwheat

All "green" vegetables and all others in small quantities 2-3 times a week

Sour fruit drinks and unsweetened homemade compotes and juices (diluted 1: 1 with mineral water), herbal teas and their infusions, unsweetened coffee

Olives, linseeds, sunflowers - in strictly limited quantities

Among the products prohibited for consumption, several main products can be identified:

• Flour products – pasta, pastries, bread;
• Sugar and sugary products and dishes – baked goods, ice cream, chocolate, sweets, ready-made juices, fruit drinks, etc. ;
• any sausages;
• potatoes and dishes containing them;
• Alcohol and all alcohol-containing products;
• Fast food and industrial semi-finished products.

Important! Regardless of which protein diet option you are planning (short-term or long-term), remember that diet periods must occur no more often than once every 6 months.

Protein diet: list of permitted foods and recommendations

During the protein diet the following is allowed:

• any meat – pork, beef, poultry with minimal fat content;
• seafood, eggs, low-fat cottage cheese;
• raw vegetables: cabbage, cucumbers, herbs, tomatoes;
• Lemon juice or olive oil is used as a dressing;
• Oatmeal and buckwheat are allowed 2 times a week.

• Sweets – here are all confectionery (cakes, cookies), sugar and sweet fruits;
• Bakery products, pasta, foods fried in fat;
• Cereals, potatoes, butter.

When following a protein diet, you must follow the following recommendations:

• You need to eat 5-6 times a day, the last time no later than 2 hours before bedtime;
• drink at least 1. 5 liters of mineral water without gas or clean water every day;
• all alcohol is prohibited;
• If desired, it is permissible to eat a few citrus fruits or unsweetened apples as a snack.

What protein diet programs are there?

Numerous protein diet programs have been developed. There are both pure protein diets and those with different variations: protein-vegetable, protein-fruit, protein-vitamin and others.

Protein diet for a week: menu options

Options for a protein diet for 7 days

1 option

• Breakfast: 150 grams of beef with a wholemeal bread, a cup of tea or coffee;
• Snack: 1 apple;
• For lunch: boiled chicken breast (150 grams) with vegetable salad (200 grams);
• Afternoon snack: 1 glass of low-fat yogurt or kefir;
• For dinner: boiled sea fish (200 grams) with vegetable salad, dressed with lemon juice.

Option 2

• Breakfast: 150 grams of low-fat cottage cheese, tea, coffee;
• Snack: 1 any citrus fruit;
• For lunch: beef stewed with vegetables (150 grams);
• Afternoon snack: 1 cup of low-fat kefir with diet bread;
• For dinner: 200 grams of boiled lean fish with fresh vegetables.

Option 3

• Breakfast: boiled chicken fillet (200 grams), tea or coffee;
• Snack: 1 apple;
• For lunch: 200 grams of boiled beans with a portion of vegetable salad;
• Afternoon snack: 200 grams of low-fat yogurt with diet cookies;
• For dinner: 150 grams of boiled beef with 150 grams of coleslaw, seasoned with 1 tbsp. l. Olive oil.

Option 4

• Breakfast: 1 glass of low-fat kefir with diet cookies;
• Snack: 1 unsweetened fruit;
• For lunch: 200 grams of boiled chicken breast, 1 glass of apple juice;
• Afternoon snack: 1-2 boiled eggs;
• For dinner: 200 grams of boiled fish, 150 grams of fresh vegetables.

Option 5

• Breakfast: 150 grams of cooked turkey, 1 apple, tea or coffee;
• Snack: 1 glass of apple juice, 1 diet biscuit;
• For lunch: boiled fish (200 grams) with a piece of whole grain bread;
• Afternoon snack: 1 glass of low-fat kefir;
• For dinner: 150 grams of boiled beef with vegetable salad.

Option 6

• Breakfast: 150 grams of low-fat cottage cheese and tea;
• Snack: 1 grapefruit;
• For lunch: beans stewed with vegetables;
• Afternoon snack: 1 glass of kefir;
• For dinner: boiled sea fish (200 grams) with fresh vegetable salad.

Option 7

• Breakfast: 1 glass of skim milk, 1 diet biscuit;
• Snack: 1 unsweetened apple;
• For lunch: vegetable soup with mushrooms;
• Afternoon snack: 50 grams of low-fat cottage cheese;
• For dinner: Tafelspitz (150 grams) with fresh salad.

Short-Term (Fast) Protein Diet Option (3 Days)

The main feature of such a "quick" protein diet is the complete absence of snacks, strict adherence to 3 meals a day and the ban on any, even the smallest, physical activity. At the same time, drinking unsweetened herbal teas between meals is allowed.

1. Breakfast - 1 boiled chicken egg, cooked in any form (hard-boiled, poached, etc. ), can be replaced with quail eggs, taking into account the calorie content;
2. Lunch and dinner – 150-200 grams of low-fat cottage cheese (no more than 3-5% fat) and tea without sweeteners (the use of sugar and honey is unacceptable);
3. fluid consumption - at least 2 liters per day;
4. last meal no later than 6: 00 p. m.

When leaving a short-term protein diet, follow the principle of gradual nutrition so as not to harm your health; You need to add foods and gradually increase their amount over a period of 1 to 2 weeks. Start by adding grains and fruits, then add dairy and fermented milk products (pay attention to the fat content of the products).

Unfortunately, no matter how much we want it, it is difficult to call such a diet balanced; During the period of a protein diet (especially short-term), an acute deficiency of vitamins and minerals occurs in the body. To minimize the possible negative consequences of such restrictions, start taking vitamin complexes designed for long-term use (from 1 to 3 months) about a week before the diet.

When deciding to start a quick protein diet, consider not only your current physical condition, but also the emotional and intellectual stress that awaits you during this period. Give up the diet (or postpone it in time) if:

• You have recently suffered from a somatic illness;
• You are facing a period of severe physical, mental or emotional stress;
• You are over 50 years old;
• you have problems with the liver and/or kidneys and the cardiovascular system;
• if you have had (or are currently suffering from) blood clotting disorders (increased risk of thrombosis) and signs of diabetes.

And of course, the use of any diet during pregnancy and breastfeeding is absolutely not possible.

If you want to plan a menu for a protein diet for a long period, for example, a month, it is better to contact specialists. You will not only be able to create a diet based on the permissible calorie content and the list of permitted foods, but also make it as balanced as possible.

Dukan diet menu

The Dukan diet is also a type of protein diet; Depending on the menu, it is divided into different phases: attack, cruise, protein-vegetable, consolidation, stabilization. The very first phase of the attack is the most critical. Here is the approximate menu:

• For breakfast: 2 egg white omelets with low-fat milk and some herbs.
• Snack: one and a half tablespoons of bran oatmeal.
• For lunch: 200 grams of boiled beef.
• Snack: Boil 200 grams of shrimp or other seafood.
• For dinner: 200 grams of boiled veal or lamb.

Results

The effect of losing weight on a protein diet is usually noticeable within a week, when the first 4-5 pounds are gone.The most noticeable result will be visible after three weeks, when the excess weight will disappear even more and muscle relief will be noticeable. After all, a protein diet is designed to get rid of fat deposits without losing muscle mass. Fortunately, there are enough protein products to restore and "build" muscle.

The greater the initial weight of the diet, the greater the "losses" during the diet. For example, if you weigh 100 kg and are obese, you can lose 5 - 10 kg in two weeks. At the same time, the diet is very varied and does not add weightan aversion to a particular product, as is the case with mono diets.

It is believed that the optimal period during which you can adhere to a protein diet with benefits and without harm to health is 10-14 days. During this time you can lose 8-15 kilograms.

The right way out of a protein diet

Experts recommend phasing out of any diet gradually. The protein nutritional system is no exception. You should not immediately rush into your favorite foods, the consumption of which was prohibited during the program. It is better to completely eliminate sugar and flour products from your diet.

Besides that, you need to continue to adhere to the regime: eat in small portions at least 5-6 times a day, do not eat for 2-3 hours before bedtime, drink more water and avoid alcoholic drinks.

In the first 2 weeks after a protein diet, physical activity should also be increased. This should be done in order to make the most of the incoming energy and maintain the result.

Contraindications

In order not to harm your health, people with the following diseases are better off avoiding a protein diet:

• hepatitis (and other liver diseases);
• arrhythmia (and other cardiac abnormalities);
• kidney dysfunction;
• dysbiosis;
• colitis;
• pancreatitis;
• increased thrombus formation;
• Joint pain (and all associated discomfort).

In addition, the protein nutritional system is not suitable for the elderly, pregnant and breastfeeding women.