An abundance of meat and dairy products - such is the nutshell in a nutshell, on which it is possible to reduce weight from 1.5 to 10 kg and then not think that he will return. But for the success of improving the shape, it is important to know the most important thing about a protein diet.
What is the effectiveness of a protein diet for weight loss based on?
The principle of action of this diet is based on the translation of the body into a state in which it experiences a deficiency of the most important substances - carbohydrates. The need for energy production for the body itself and mental activity remains - but there is no source.
Fats that could replace carbohydrates do not come with food. And the body is forced to spend "reserves" - subcutaneous fat.
At the same time, the basic energy expenditures of the body increase - protein food, which is the basis of the diet, requires a lot of energy for its assimilation.
The protein diet is often positioned as a technique beloved among athletes - after all, the disappearance of excess weight on it does not affect muscle tissue.
Plus, a competently calculated diet (taking into account individual characteristics) and well-thought-out physical activities allow:
• build muscle;
• make the figure fit, moderately strong and elegant.
But in principle, a protein diet is suitable for people who lead a sedentary lifestyle.
Just have to worry about wasting time and effort at least on the minimum loads suitable for beginners. Then guaranteed to avoid the deterioration of the skin (sagging, sagging, stretch marks), sometimes accompanying weight loss.
Plus, physical activity will help speed up the conversion of metabolism.
Advantages and disadvantages of a protein diet for weight loss
The benefits of a protein diet for weight loss:
• lack of constant hunger and sudden gusts to eat something - due to the allowed large portions, prolonged absorption of protein foods and reduced production of insulin (there is no glucose that he could break down);
• significant weight loss - in just 3 days you can actually lose 2-3 kg, but if you want to remove 7-9 kg, you should count on a long diet - about 2 weeks, and the longer, the smaller the daily plummet is observed on the scales. The recommended limit is 3 weeks, during which you can lose up to 12 kg;
• acquired body weight persists for a long time.
But also it is impossible not to say about its shortcomings:
• glucose deficiency leads to depletion of the glycogen substance synthesized from it (concentrated mainly in the muscles), which is further expressed in dehydration and a feeling of weakness. And if the latter has to be ignored for weight loss, then against the former it is possible to simply use at least 1.5 liters of fluid per day;
• the predominance of protein products leads to bad breath;
• lack of fats can worsen the state of the nervous system, especially - given the prerequisites for this, like a tendency to depressive states;
• limited permitted products gradually lead to a deficiency of vitamins and minerals, which causes deterioration of the condition of hair and nails;
• an excess of proteins promotes thrombosis and shifts the pH balance of urine to the acid side (which is one of the causes of urolithiasis).
And it is very important to note contraindications to the protein diet for weight loss:
• anemia;
• pancreatitis;
• gout;
• chronic heart disease;
• diabetes;
• kidney disease;
• stomach ulcer or duodenal ulcer;
• liver pathology.
In addition, it is not suitable for those who are engaged in heavy physical labor.
And it is unacceptable to combine a protein diet with medication.
What you need to eat on a protein diet for weight loss
Products of animal origin in the allowed list below have an advantage over vegetable products - the protein from them is absorbed by 92-98% against 60-80%.
But plant food often acts as a source of fiber, contributing to the normalization of the digestive tract and the removal of toxins and toxins from the body.
Meat:
• chicken and turkey;
• beef;
• rabbit;
• beef tongue;
• beef liver;
• quail.
Fish and seafood:
• tuna;
• trout;
• mullet;
• pink salmon;
• chum;
• salmon;
• mackerel;
• pollock;
• crab sticks;
• squid;
• octopuses;
• dorado;
• pike;
• capelin;
• mussels;
• flounder;
• shrimp;
• cod.
Dairy (minimum fat content, for everything except cheeses - 3% -5%):
• cheeses;
• cottage cheese;
• natural yogurt;
• milk;
• yogurt;
• kefir.
Vegetables and fruits:
• green beans;
• zucchini;
• asparagus;
• pumpkin;
• spinach;
• citrus fruits;
• cabbage;
• lingonberry;
• black currant;
• kiwi;
• beets;
• tomatoes;
• carrot;
• onion;
• garlic;
• sour apples;
• cloudberry;
• cucumbers;
• radish;
• bell pepper;
• eggplant.
Cereals and legumes:
• peas;
• barley;
• oatmeal;
• beans;
• rice;
• lentils;
• buckwheat.
Other products:
• eggs;
• Soy meat;
• soy milk;
• olive oil;
• whole grain bread (in the form of toasts or crackers);
• nuts (hazelnuts, almonds, cashews, peanuts, walnuts);
• mushrooms (champignons, oyster mushrooms, white).
Of the drinks allowed tea (green and herbal) and black coffee.
The proportion of high-protein foods (mainly meat, milk, mushrooms, eggs and legumes) should exceed the rest of the food assortment.
It is also important to note that the predominance of protein in the diet is not a reason to completely exclude fats and carbohydrates. The first are necessary, in particular, for the assimilation of vitamins A and E.
The second - to quickly provide energy to the brain and preserve the "memory" of the body that, in principle, do with carbohydrates.
It is proved that if you avoid them on a long-term protein diet for weight loss, after the weight returns quickly and get rid of it again will be much more difficult.
The main thing is to make a clear separation. For example - cheburek and cake with butter cream - this is a harmful fat, fried strictly prohibited on the diet and fast carbohydrates to be excluded. And vegetable oil, buckwheat porridge and nuts are Omega-3 fatty acids (indispensable, in particular, for metabolism) and complex carbohydrates.
And never on the table with a protein diet should not be the following products:
• rolls, cakes;
• pasta;
• dumplings and dumplings;
• pancakes;
• potatoes;
• sausages;
• sauces from the store (ketchup, mayonnaise);
• potato chips;
• butter;
• ice cream;
• sweet fruits (bananas, grapes, peaches, watermelon) and dried fruits;
• everything that contains sugar.
The exception is dark chocolate, a couple of cubes every 3-5 days.
Salt is not strictly prohibited, but it is better to reduce its use.
Protein Diet Weight Loss Options
3 day menu
This type of nutrition gives an excellent result, but is dangerous for health in the future, which explains the inability to continue to lose weight at the same pace (plus, the body is able to adapt and save its resources, inhibiting weight loss).
In fact, this is a mono-diet, the main dishes of which can be, for example:
• steamed chicken breast and cottage cheese;
• baked fish and green apples;
• steamed fish and eggs.
There are relies on this, at regular intervals (2.5-3 hours).
Menu for 7 days
First day
The first breakfast is a protein omelet with green peas and cheese.
Second breakfast - unsweetened cottage cheese casserole, orange.
Lunch - baked chicken rolls, boiled brown rice for garnish.
Snack - a salad of greens and soy sprouts with octopus.
Dinner - baked beef with roots, baked apple.
Second day
The first breakfast is poached eggs, yogurt smoothie with cucumber and herbs.
Second breakfast - chicken liver paste with mushrooms on toast, grapefruit.
Lunch - chicken breast soup with green beans, tomato, greens and feta cheese salad.
Afternoon snack - yogurt.
Dinner - baked fish, tofu, apple.
The third day
The first breakfast is cottage cheese with yogurt and berries.
Lunch - fritters from zucchini, boiled squid in olive oil.
Lunch - turkey stew with vegetables, boiled buckwheat, dark chocolate.
Snack - a salad of beef tongue and kiwi.
Dinner - baked fish, boiled asparagus.
Fourth day
The first breakfast is cottage cheese, yogurt.
Lunch - chicken steamed dumplings.
Lunch - stewed rabbit in sour cream, carrot soufflé, pumpkin baked with cinnamon.
Snack - toast with cheese, soy milk.
Dinner - pearl barley porridge with mushrooms, quail baked with apples.
Fifth day
The first breakfast is an omelet with mushrooms and tofu, yogurt.
Lunch - carrot cutlets in the oven, cottage cheese.
Lunch - pea soup puree, beef stew with tomatoes, toast.
Afternoon snack - salad with tuna.
Dinner - stuffed trout in the oven, eggplant baked with cheese, fruit salad.
Sixth day
The first breakfast is a toast with cottage cheese and herbs.
Second breakfast - oatmeal on the water with nuts and baked pumpkin, dark chocolate.
Lunch - soup with meatballs, vegetable stew.
Afternoon snack - salad with crab sticks, orange.
Dinner - baked chicken marinated in curry, a salad of fresh vegetables.
Seventh day
The first breakfast is cottage cheese, milk.
Second breakfast - liver pancakes, tofu salad.
Lunch - bean soup with meat, baked fish.
Snack - cheese, nuts, yogurt.
Dinner - a rabbit with vegetables in a pot, fresh berries.
As a nutritious, earliest breakfast, energizing with a good mood, you can recommend drinking cocktails in the morning - milk or yogurt with a raw egg and some fresh herbs or berries.
How to make a protein diet for weight loss even more effective
According to the biorhythms of the human body, the conversion of carbohydrates into energy (and not into fat deposits), allotted morning hours and a little in the afternoon. Accordingly, carbohydrate food is better to eat in the morning.
Again, according to the biological clock, any food can be properly digested no later than 3-4 hours before bedtime, which means that by this time you need to arrange dinner.
After it, you can maximum - drink a glass of low-fat kefir or eat an apple.
The daily volume of products should be evenly divided into meals and only for lunch and afternoon snack you can eat 20-30% more of the initially determined amount.
Extremely careful should be the way out of a protein diet for weight loss - first complex carbohydrates are added to the diet, for example, cereals on cream with honey, pasta, and then fast ones, for example, baked goods from fine flour and candy, as well as sausages and fried .
Ideally, a careful exit from the diet in time should correspond to itself.
If you are tempted by treats abruptly and a lot, this will, firstly, hit the gastrointestinal tract, and secondly, all carbohydrates will quickly turn into fat, practically not turning into energy.
