Protein diet is very popular among world show business stars, athletes and ordinary people.This is an effective weight loss technique that allows you to lose weight quickly without harm or stress to the body.But you need to lose weight according to the rules, so that instead of a beautiful figure, you are not surrounded by health problems.
Main features of protein diet
You need to start the diet by studying its main principles.These include:
- The basis of nutrition is protein.It should make up at least 60% of the daily diet.
- The amount of fat and carbohydrates becomes minimum.Ideally, they should not exceed 15% of the daily diet.
- It is allowed to include vegetables and fruits in the menu which make the diet more varied and balanced.
- Physical activity is necessary.
- Meals should be divided up to 6 times a day, serving size should not exceed 200 grams.
This nutrition system allows you to lose weight by 4-5 kg in a week without feeling hungry.Proteins saturate the body with vital substances, but you cannot eat according to this system for a long time.Maximum period is 21 days.The optimal duration for the diet is 14 days.
Who is the protein diet suitable for?
Protein diet is ideal for those who want to lose weight quickly without stress on the body.Thanks to the varied diet, you do not need to eat only one type of product, and the high nutritional value of meat eliminates the feeling of hunger for a long time.
For athletes and people leading an active lifestyle, protein diet helps them lose weight and increase muscle mass.Losing fat results in weight loss, not muscle.This helps create a beautiful, sculpted figure.
Contraindications to protein diet
Ideally, before starting a diet, you should consult a doctor to identify contraindications.This is a serious electrical system that should not be used by persons:
- minors and elderly people;
- pregnant and lactating women;
- Diabetic patients;
- With kidney and liver diseases;
- with cancer;
- With increased levels of blood clotting;
- Under extreme physical and emotional stress.
You should not start a diet during illness or when you feel unwell.
While following a protein diet, you need to take vitamin complexes.This is essential to prevent hair fall, deterioration of nails and teeth.
protein norm
The average person needs 0.8 grams.Protein per kilogram of weight.This standard is doubled for weight loss.If you follow a protein diet, you need to consume 1.2 to 1.6 grams of protein per day.Protein per kilogram of weight.In this, not the current but the planned body weight is taken into account.
To calculate how much protein is included in the finished dish, you need to know its composition and the amount of protein in each ingredient.
For example.Planned weight – 70 kg.You need to consume 84 to 112 grams per day.SquirrelThe menu is being compiled:
- Beef – 200 grams.(37.8 grams protein);
- Eggs – 2 pcs.(12.7 grams protein);
- Paneer – 200 grams.(33.4 grams protein).
It turned out to be 83.9 grams.SquirrelAdditionally, other foods are also taken into account, increasing the total amount of protein eaten.
To make accurate calculations, purchase a kitchen scale and weigh each product fresh.
Advantages and disadvantages of protein diet
Like any special nutritional system, protein diet also has its advantages and disadvantages.When planning to lose weight with the help of proteins, you need to keep them in mind.
Benefits include:
- Varied food.You don't have to eat only one product.The list of permitted dishes is quite extensive.
- No appetite.Protein provides relief from hunger for a long time.This allows you to lose weight without suffering from the debilitating desire to eat something.
- Strengthening the immune system.Protein increases the stamina of the body and increases physical strength.
- Rapid weight loss.After completing the diet, if you do not return to your previous table, but eat healthy food, the lost kilograms will not return.
- Weight loss due to fat layer.The body takes energy from fat, not muscle.Therefore, this diet does not cause muscle damage.
- Ideal for athletes.Due to the presence of a large amount of protein in the diet, muscle formation occurs actively.As a bonus to losing weight, the athlete increases the body's endurance and forms a beautiful relief on the body.
But protein diets also have disadvantages.These include:
- It is possible to reduce mental abilities by limiting the amount of carbohydrates in the diet.
- There is a risk of blood clotting due to increased blood density and clotting.
- Calcium is lost and bone and teeth problems may occur.
- Due to the increase of ketone bodies in the body, an unpleasant odor starts coming from the body and mouth.
You need to approach the protein diet wisely, be sure to take vitamin complexes to make up for the lack of nutrients.This method of losing weight is suitable only for absolutely healthy people who do not have chronic or acute diseases.
Another disadvantage of the protein diet is the complete rejection of sweet and fatty foods.And if you cannot live without sweets and cakes, such a nutritional system will cause nervous stress.It is worth choosing a different diet where carbohydrates are allowed in smaller quantities.
Protein diet rules for weight loss
Follow several important rules for a protein diet to help lose weight:
- Put main emphasis on protein.These are meat and dairy products.You are allowed to add a side dish to the main dish once a day.
- Limit the amount of fat you consume.Their daily quantity should not exceed 30 grams.
- Cereals are allowed, but only in the first half of the day, as a side dish.Choose low-calorie foods, except semolina and millet.
- Vegetables can also be used as side dishes, but potatoes and other starchy types are completely prohibited.You can eat cabbage, tomato, cucumber.
- Fruits are allowed, but not sweets.Give preference to oranges and green apples.
- The last meal should be 2-3 hours before bedtime.
- During the diet you will have to give up alcohol and sweets.
- On a protein diet, a lot of fluid is lost from the body, so the daily amount of water should be increased by 1.5 times.Drink at least 2 liters of fluids per day.
- Ideally, you should avoid salt.You can add dry herbs, garlic and soy sauce to your food as spices.
If during the diet you feel dizzy, your health and sleep deteriorate sharply, you need to include more complex carbohydrates in your diet.
Allowed foods for protein diet
When creating a menu, consider the list of foods allowed in a protein diet.These include:
- Meat.Light cuts of beef, chicken, veal, rabbit and turkey are allowed.Fatty pork and lamb are completely prohibited.
- Fermented milk products.The daily diet should include low-fat cottage cheese, natural yogurt and kefir.
- Eggs.Be sure to eat chicken or quail eggs.They can be soft-boiled, scrambled eggs or omelettes.It is recommended to eat 2 chicken or 4 quail eggs daily.
- fish.Another source of protein is lean fish.Cook it by steaming, in the oven or on low flame without adding oil.
- green vegetables.Fiber is essential for complete digestion of food and better health.Give preference to tomatoes, cucumbers, cabbage and zucchini.Vegetables can be eaten fresh, boiled, baked or steamed.
- Cereal.A high-protein diet includes avoiding all types of grains.But they are still necessary as a source of carbohydrates.You can cook buckwheat, peas or oatmeal.
- Fruit.Nutritionists recommend eating citrus fruits in a protein diet.But be careful with them - high acidity has an irritating effect on the gastric mucosa and can cause gastritis.
For drinks, prefer herbal infusions and green tea.Coffee is allowed in small amounts – no more than 1 cup per day.The bulk of the liquid should come with plain water.
Prohibited foods for protein diet
The list of prohibited foods on a protein diet is very extensive.This is due to the fact that the nutrition system involves the rejection of most food groups.So, this list includes:
- Bakery products are completely excluded.Twice a week you can eat 1 slice of rye bread.
- pasta.
- Sweet and flour dishes.This includes all foods containing sugar.You also can't sweeten the drink.
- Liquor.Some protein diets allow you to drink a glass of dry red wine a day.But it is still better to give up alcohol in any quantity.
- Starchy vegetables.Avoid radish and potato.Despite their nutritional value, they increase weight.
- Sweet fruits.Bananas, pears, melons are prohibited.
- Fast food products.Fast food will have to be excluded from the diet.
- Carbonated drinks.
Giving up your favorite foods is hard just for the first week.Then you will get into the habit of eating right and this habit will remain even after completing the diet.
How to organize protein nutrition
To keep your new diet from harming your health, stick to the plan:
- Diet preparation.If you like sweets a lot then start giving up sweets gradually in 2-3 weeks.Replace sugar with dry fruits, reduce the amount of sweetness in beverages.
- Easy entry into diet.You need to switch to a protein diet smoothly, excluding other foods, within 1-2 days.
- The diet itself.Be sure to monitor your health and control your weight.
- Skipping diet.Complete the diet smoothly, gradually increase the amount of food.
It is good if the time of the diet falls on a holiday, thereby reducing the temptation to have lunch with sandwiches or refuse a full breakfast.
Make a menu and buy groceries in advance.When you go to the store, you risk buying a product from the prohibited list.
Make sure to play sports.You can join a gym or opt for home aerobics.Will do yoga and running.Physical activity should occur at least 3 times a week.But remember that if you have never played sports before then you should not put too much stress on your body.Start with light exercises and gradually increase the load.
duration of protein diet
The maximum duration of the protein diet is 14 days.During this period it is possible to lose weight up to 15 kg.After a break of 3 months you can repeat it to improve the results.
The optimum duration is 10 days.During this period you can lose weight up to 10 kg.The result depends on the individual characteristics of the organism.The more you weigh, the more active your weight loss process will be.
Minimum period is 7 days.It allows you to lose weight up to 8 kg.This period is suitable for those who find it difficult to give up their favorite foods.
Sample menu for a week for weight loss
An approximate menu of a protein diet for weight loss for a week will help you decide your diet.Take the indicated recipes as a basis, but adjust them yourself, taking into account the list of prohibited and permitted foods.
| Day | Breakfast | lunch | dinner |
| 1 | Paneer Omelette, Green Tea | Beef Stew with Buckwheat | boiled fish |
| 2 | low fat cottage cheese | Boiled Chicken Breast, Cucumber and Tomato Salad | Scrambled Eggs, Green Tea |
| 3 | porridge on water | Baked Veal with Zucchini | Baked Salmon with Lemon and Herbs |
| 4 | Yogurt Cheesecake | Rabbit in sour cream sauce, brown rice | Steamed Ground Turkey Cutlets |
| 5 | toast with cheese | fish soup with rice | Baked Beef Tenderloin with Soy Sauce |
| 6 | low-fat cottage cheese, apple | Veal, Carrot, Cabbage and Zucchini Stew | Caesar Salad |
| 7 | buckwheat porridge | Chicken Soup with Meatballs | Fish Casserole |
What to eat for breakfast:
- Boiled eggs;
- Kefir;
- Natural yogurt;
- apple, grapes;
- Cheese;
- Paneer Pancakes and Pulao;
- vegetable salad.
Every day you should eat 3 full meals and 2-3 snacks.2-3 hours before bedtime, you can drink a glass of kefir, tea or eat natural yogurt.Food should be as light as possible so that one does not feel unwell due to indigestion and fullness of stomach.
If you play sports, take an extra protein shake.Choose foods that are free of sugar and additives.This cocktail will relieve the feeling of hunger and will not lead to weight gain.
exit protein diet
To ensure that the lost kilograms do not return after completing the diet, you need to correctly return to your usual table.Include 1-2 products in your diet every day, finally give up sugar, pasta and potatoes.Start with vegetables and fruits, increase the amount of side dishes.Be sure to include grains as a source of carbohydrates.
Nutritionists say that the period of exit from the diet is twice as long as the period of the diet.If you have followed the protein diet for 10 days, you have to complete it in 20 days.
Follow a healthy diet to maintain your results.Avoid unhealthy, fatty, fried foods.And then the weight will go away, your figure will become slim, and as a pleasant bonus you will receive good health and beauty.
Mistakes with High Protein Diets
Many people stop from achieving their goals due to common mistakes.These include:
- Immediately abandon carbohydrates and fats in favor of proteins.Remember that the protein diet is serious, so you cannot suddenly "enter" it by abandoning your usual diet in one day.
- Complete abandonment of carbohydrates.Vegetables, fruits and grains should be in small quantities in the diet.Otherwise poor health and stress cannot be avoided.
- Lack of physical activity.Without sports you cannot achieve a beautiful figure.But it is worth waiting for the appearance of stretch marks and loose skin.
- Starvation.Plan your diet so that you don't feel hungry.Otherwise, the body will go into a phase of excessive energy conservation and begin to store fat.
Transition smoothly into the new system and monitor your well-being.And then within a week your weight will reduce without putting any stress on the body.