protein diet for weight loss

A balanced protein diet is considered one of the easiest and most effective ways to lose weight. This diet is designed for those who want to lose weight without giving up meat products. A protein diet menu consists mainly of protein foods, with fat and carbohydrate intake kept to a reasonable minimum. If you follow all of the suggestions below, a protein diet for weight loss will help you lose excess pounds without causing too much harm to your body.

Basic principles of protein diet for weight loss

When a person eats a lot of carbohydrate-containing foods, he provides the body with simple "fuel". Most of all breads, cakes, pizzas, etc. contain simple fats and carbohydrates. After the body recognizes the food, it will use carbohydrates to maintain one's strength, in other words, it will use them to produce energy, but it (the body) will put the remaining fat in the trash, like "saving it for a rainy day". There are many places where people can hide fat, such as their belly or sides. But don't despair, the body may be defeated. It is enough to eliminate carbohydrate intake and provide the body with only protein; it will immediately start looking for a way out of the current situation and must burn its own fat for energy.Physical activity will also help you lose weight. A protein diet is a great way to build and build muscle (you need lots of protein for this), and exercise will help you burn excess fat faster.

Pros and Cons of Protein Diet for Weight Loss

Advantages of a protein diet

One of the main and most important advantages of a protein diet can be considered that after taking in the prescribed proportions of protein, a person loses hunger for a long time, during which the body continues to work for you. Protein is considered a complex food component and the body takes more time and effort to digest it, so hunger doesn't engulf you in an hour or hours. Of course, the second advantage of a protein diet remains the fact that after the completion of the diet process, a person will not gain all the kilograms that he lost so difficultly, while maintaining a balanced diet. Weight loss is especially noticeable for people with excess body fat. Weight loss happens quickly enough that you don't start missing sweets. In addition, a large number of recipes appear on the Internet that will brighten the not-so-bright dietary routine, but at the same time allow you to maintain the required allowable calories. The most important thing is to take the first step, and when you start to notice an amazing transformation and old clothes become bigger, you will no longer want to look back or leave your established goals.

Disadvantages of Protein Diet for Weight Loss

As with any other situation, before starting to follow a protein diet, you need to see your doctor and get personal advice on this step. All protein diets have contraindications - kidney, liver, heart and pregnancy disorders. Of course, a protein diet is very different from some other mono diets, where the vitamins and minerals are not balanced at all. At least what can we say about a cheese or kefir apple diet. If a person decides to follow this diet, not only will he experience deterioration in the quality of his hair and nails, but he will also experience all the joys of indigestion/slowness and constipation. Of course, in the context of a protein diet, your body will also be better protected by taking vitamin tablets. The slow absorption of energy from the food you eat can cause mild dizziness and weakness. While following the diet, it is recommended to drink plenty of water. It promotes good kidney function, which is at risk during weight loss on a protein diet. In addition, the elderly should not follow a protein diet. Large amounts of protein and small amounts of fat increase the likelihood of blood clots by improving blood clotting. This is why protein diets, like other diets, should be treated with caution.

Protein dietary products and preparation thereof

No need to worry now you will have to idle in the kitchen for days trying to prepare the entire diet menu based on the recipes. not at all! The diet is simple and there is no need to buy papaya or mangosteen every day. The main foods throughout the diet should be protein-containing foods. These include especially low-fat fish and meat, as well as large amounts of protein (found in eggs and various dairy products). The fat content percentage should not be abused when consuming dairy products; it is best to limit it to 1-3%. Some weight loss menus allow you to include grapefruit or oranges, but you should not overdo it with these citrus fruits as stomach acidity may increase, leading to negative consequences. It is best to use a double boiler to cook all permitted weight loss products. This device prepares dishes perfectly without letting vitamins "escape" from the product (which can happen during cooking) and also saves you time and energy. Multi-layer steamers are designed to process and cook multiple products simultaneously. The grill is also your assistant during a protein diet, on which you can cook easily without oil or fat.It is worth noting that in addition to the listed products that are allowed to be consumed, there are also some products that are strictly prohibited for those who follow a strict protein diet to lose weight. For example, all lovers of fried potatoes must forget about how delicious they are during the entire diet! It is not recommended to eat potatoes in any form, whether mashed or baked. All kinds of grains and pasta are now banned! And you shouldn't believe sellers' warnings that the durum wheat from which pasta is made can be eaten every day. This is not true, just like for good gastrointestinal function, it is crucial to eat oatmeal in the morning, as there are many alternatives to this product to properly start the body after sleep. Of course, all baked goods are also a thing of the past, especially rich baked goods. The same goes for all types of butter (butter, sunflower).

Duration of protein diet

Typically, a protein-based diet is prescribed in detail for one to two weeks. The menu does not change much; in the second week (if at all), professionals recommend eating the same menu as in the first week, following the eating habits from the last day to the first. In addition to this, nutritionists recommend following a protein diet for no more than two weeks, followed by a six-month break before resuming classes.

Protein diet menu for weight loss of the day

All protein diet menus are currently available in a wide variety (they often bear the proud name of the menu creator), and it is possible to study and create your own menu based on them. Protein diets include the Kremlin Diet, Pierre Dukan Diet, Egg Diet, Japanese Weight Loss Diet, Angel Diet, British Diet, and Sports Diet.Prepared diets are especially suitable for those trying to lose weight who are not used to following a plan created by someone else.It is worth remembering that you need to eat at least four meals a day, which may seem difficult for some people who lead an active lifestyle and cannot spend much time eating. But the claim that eating once a day will help you lose weight is a huge misconception. Chinese wisdom says: "Do you want to raise a sumo wrestler? Give him one meal a day! " The fact is that throughout the day our body is very tired, hunger reminds itself more and more frequently, and it is full of energy, so, There is a risk of weight gain due to eating a single but very dense snack. At this time, people cannot control themselves, the feeling of fullness does not appear immediately, and as a result, they overeat and gain weight. Food should be eaten in small amounts and multiple times a day. What needs to be remembered is that in the morning you need to start your diet with a glass of water, after which you should wait for half an hour before you can start eating breakfast. The last meal should be no later than two to three hours before bed. After noon, you can eat protein and some fiber, namely vegetables. This can be a small amount of tomatoes, cabbage, cucumber or zucchini. To better perceive the information, you need to imagine the complete menu for the week.

breakfast

You can drink any coffee, even with milk, which is better than regular black coffee, which increases acidity in the stomach. You can drink any type of tea in place of coffee; of course, all drinks should be without added sugar. You can buy a small jar of plain yogurt or drinking yogurt, cottage cheese or hard-boiled eggs. Once a week you can have buckwheat or oatmeal water.

Lunch

After the first meal, especially such a small meal, you will initially want to eat, so after two to three hours you can eat any fruit, except bananas and peaches, preferably citrus. Drink more tea.

Lunch

Lunch can be completely diverse, first of all you can have thick brown bread, add two medium-sized tomatoes, a cucumber or a few lettuce leaves, a hundred grams of beef / fish / chicken. Occasionally - fiber-rich vegetable (courgette, cabbage) soup. You can drink tea.

Afternoon tea

You can eat apples, just one or two, and drink kefir.

for dinner

You can naturally prepare seafood salad with eggs without using mayonnaise. You can serve herb chicken breasts wrapped in foil and cooked in the oven without using any oil. With the exception of pork, any meat paired with vegetables will make a delicious dinner that will keep you full for a long time. After dinner, try not to eat anything other than kefir.

14 day protein diet menu

A two-week protein diet menu for weight loss might look like this.

• 1 day.Breakfast: 100 grams of low-fat cheese. Second breakfast: 2 boiled eggs. Lunch: Cream of broccoli or courgette soup baked with 100g feta cheese. Afternoon snack: 100 ml low-fat drinking yogurt. Dinner: 150g roasted turkey fillet with cranberry sauce.
• Day 2.Breakfast: 100 grams of fried eggs. Second breakfast: 1 tsp fresh leafy vegetable salad. olive oil. Lunch: okroshka low-fat kefir with turkey or beef, 150 g of steamed fish. Afternoon snack: 100ml kefir. Dinner: 150 grams of boiled beef, fresh vegetable salad.
• The third day.Breakfast: 100 g low-fat cottage cheese with sour berries (lingonberries, cranberries). Second breakfast: 1 boiled egg. Lunch: 200g stuffed peppers, but use vegetables like broccoli instead of rice. Afternoon snack: 100g cucumber and cabbage salad with olive oil. Dinner: 150-200 grams of beef, roasted with garlic.
• Day 4Breakfast: 100 grams of boiled skinless chicken breast. The second breakfast: 100 grams of grilled fish and one cucumber. Lunch: 150ml vegetable soup without potatoes. Afternoon snack: Fresh tomato salad drizzled with olive oil. Dinner: 150g garlic roast beef, 100g roasted vegetables.
• fifth dayBreakfast: 150 grams of low-fat cheese. Second breakfast: 1 orange. Lunch: fish soup, 100 grams of red bell pepper salad, lettuce, tomatoes, lemon juice for seasoning. Afternoon snack: 100 grams of low-fat yogurt. Dinner: 150 grams of turkey, stewed with cauliflower or broccoli.
• The sixth dayBreakfast: oatmeal with water. Second breakfast: 100 grams of sour berries. Lunch: 150 grams of grilled fish and 100 grams of stewed eggplant. Afternoon snack: low-fat yogurt, no sugar and no additives. Dinner: 150 grams of steamed beef, 100 grams of tomato and cucumber salad, drizzled with olive oil.
• Day 7Breakfast: 150 grams of low-fat cheese. Second breakfast: 1 boiled egg. Lunch: 150 grams of skinless roast chicken, two fresh tomatoes. Afternoon snack: grated carrots with lemon juice. Dinner: 150 grams of boiled shrimp and 100 grams of green beans.
• Day 8Breakfast: Add millet and water to cook porridge, you can add berries or fruit slices. Second breakfast: tuna and tomato salad with lemon and olive oil. Lunch: 200g steamed fish fillet, 100g fresh vegetables. Afternoon snack: 125 ml of yogurt without additives. Dinner: 200 grams of any grilled fish with vegetables.
• Day 9Breakfast: 150 g low-fat cottage cheese and chopped herbs (dill and parsley). Second breakfast: boiled eggs with cucumber. Lunch: 200 grams of boiled beef, 150 ml of tomato juice. Afternoon snack: 50 grams of pine nuts. Dinner: 200 grams of steamed fish, lettuce.
• Day 10Breakfast: Scrambled eggs with spinach. Second breakfast: 100 grams of low-fat cheese. Lunch: 150 g salad of boiled turkey, fresh cucumbers and tomatoes, seasoned with lemon juice and olive oil. Afternoon snack: 1 grapefruit. Dinner: 200g steak, lettuce.
• Day 11Breakfast: 100 g low-fat cheese and tart berries. Second breakfast: 1 boiled egg. Lunch: 150 grams of boiled turkey, fresh vegetable salad. Afternoon snack: 75 grams of tofu cheese. Dinner: 150 grams of grilled chicken fillet.
• Day 12Breakfast: 2 cups of low-fat yogurt, 1 boiled egg. Second breakfast: fresh green salad and slices of feta cheese. Lunch: fish soup (without potatoes). Afternoon snack: 100 grams of cabbage salad. Dinner: 150 grams of boiled beef, 200 ml of tomato juice.
• Day 13Breakfast: buckwheat porridge. Second breakfast: 2 boiled eggs. Lunch: any 160 grams of grilled fish, lettuce. Afternoon snack: an apple. Dinner: 120g veal stew, cabbage and carrot salad.
• Day 14Breakfast: Oatmeal. Second breakfast: leaf salad with cheese. Lunch: Cream of cauliflower soup, grilled chicken breast. Afternoon snack: a boiled egg and a cup of tomato juice. Dinner: 200 grams of any grilled seafood and 100 grams of steamed green beans.

What can I drink to lose weight during a protein diet?

During the diet, you can drink unsweetened tea or coffee, herbal infusions, and plain and mineral water. Any juices and sweet drinks are excluded from the protein diet menu. When following a protein diet, it is sometimes possible to drink vegetable juice - tomato juice or celery and apple juice. The main thing is that juice contains a small amount of carbohydrates.The diet completely excludes any alcoholic beverages to reduce the burden on the liver, stomach and kidneys. In addition, alcohol blocks pepsin, which breaks down animal protein in the stomach. Eating protein foods and alcohol at the same time will not only prevent weight loss, but may cause "indigestion".

Protein diet predictions for weight loss

If you follow all dietary instructions along with exercise, the weight will come off quickly. But for people with different fat ratios, the reduction is different. For example, if you are 170 cm tall and weigh 65 kg, you can easily lose 6 to 10 kg through two weeks of dieting, depending on the duration of training and energy expenditure.This diet is not suitable for everyone, but if you get your doctor's approval and address all the points correctly, you can ensure that you are in good shape in a short period of time. Moreover, this number remains long after the diet.