The best protein diets for weight loss 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 that are responsible for metabolism, it is considered the main building block of new cells. Many diets restrict the intake of protein foods, so a person begins to have health problems. However, protein diets for fast weight loss are not like that, because they are based on such products.

The role of proteins in the body

Proteins are considered very important nutrients in the human body. In the process of digestion, they are converted into amino acids, which are needed for normal muscle growth, maintaining a healthy state and an active life. If present in small amounts in the human body, this indicates changes in hormone levels, chronic fatigue or liver problems. Protein is especially important for people who associate their lives with sports activities, as it is the main material for building a beautiful relief.

General principles of nutrition

When following a protein diet for weight loss, you should do fractions every 3 hours, eating small portions, so you will not feel hungry. The diet should include foods high in protein, which include: fish, tofu cheese, dairy products, seafood, etc. If the menu contains carbohydrate products, then they are allowed only with a low glycemic index.

Cooking rules

When dieting with protein, you should follow the following cooking rules:

1. For salad dressing, use only handmade sauces. It is recommended to replace the mayonnaise with soy sauce and use kefir to dress the vegetables.
2. When preparing a vegetable stew, it is important to add spices to it, it is recommended to use the following: ground ginger, oregano and curry. The selected spices should be added in small quantities, as they should be present on the plate just to emphasize the taste of the vegetables.
3. When cooking meat products, it is recommended to use the following spices as an additive: bay leaf, garlic, peas.
4. It is recommended that fruits in the diet be raw.
5. Use as beverages: tea, coffee, freshly squeezed juices, fruit drinks and fruit drinks.

Duration

The duration of the protein diet should not exceed two weeks, ideally it is recommended to follow such a diet from 1 week to 10 days. This recommendation is given to avoid recharging the liver. The break must be at least 4 months. The 10-day protein diet is the most popular choice.

Advantages and disadvantages

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.
• short shelf life;
• During the diet, there will be no overwhelming desire to eat anything, unlike other diets.
• the effect that results after the diet remains for a long time.
• The diet insists on 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 the recipes for the dishes you eat.

Disadvantages of a high protein diet for weight loss include:

• Such a diet exerts a significant load on the internal organs, particularly affecting the kidneys due to the consumption of a large amount of protein products.
• Due to the high consumption of protein, there is an imbalance of minerals and vitamins necessary for the body.
• Adherence to a diet can cause digestive disorders.
• there is a risk of possible water imbalance in the body.
• such a diet can aggravate chronic diseases and increase blood pressure.

Contraindications

Contraindications include:

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

Variations

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

Protein-carbohydrates

The difficulty with losing weight while following a protein-carbohydrate diet is that when the calorie content of the food is reduced, it burns not fat but muscle tissue.

This diet food consists of 3 stages:

1. Protein cycle. It generally lasts 2 to 3 days. Due to the loss of glycogen due to the lack of carbohydrates in the diet, the body gradually begins to burn adipose tissue. It works as a day of fasting.
2. Carbohydrate cycle. It takes from 1 to 2 days and during this period the human body is replenished with the main source of energy - carbohydrates.
3. Mixed circle. 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 present in the diet in a balanced amount with vegetables and fruits, while the consumption of carbohydrates is reduced and fats and proteins are on the menu in unlimited quantities. Already in the first 14 days, you can lose from 3 to 5 pounds.

Ducan

The main focus of the diet, developed by nutritionist Ducan, is to reduce carbohydrates to a minimum, only protein is present in the diet and to improve digestion, bran is included in the diet. The technique is divided into 4 stages, each with a separate length. The diet is quite effective and after 5 days you can notice weight loss of 3-5 kg.

The doctors

The basic rule of this diet is to alternate protein and carbohydrate days. It allows you to lose about 7 pounds in 10 days, and in some cases one even manages to get rid of 10. You should eat 5 times a day, something that will allow you not to feel hungry.

Recommendations for following this diet:

• on a protein day, you will need to drink 1 glass of hot water on an empty stomach and for breakfast eat a boiled chicken egg and herbs, which can be used as: celery, dill or parsley.
• before 3 m.
• a day with carbohydrates, you can eat up to 5 pounds of vegetables in total.

What you can eat

If you decide to go it cheap and risk the low bandwidth you are only fooling yourself.

Protein foods

A protein diet involves what you can and cannot eat - the list of foods is as follows:

• seafood;
• lean meat;
• vegetables;
• soft and hard cheeses;
• vegetable oil?
• cereals as a soup additive.
• offal: kidneys, liver, chicken offal, tongue and more.
• egg white;
• dried fruit;
• low fat dairy products.

How to choose meat

Lean meat is the main source of protein, so it should be included in the diet while following this diet. It is recommended to prefer the following meat products: duck, chicken, lamb, beef and turkey.

The following types of meat products should be excluded from the diet:

• sausages;
• sausages;
• Canned meats;
• pork;
• smoked meat.

Protein drinks

Beverage options:

1. Mix a tablespoon of any nuts with a spoonful of honey and add the resulting mixture to a glass of 200 grams of kefir.
2. For cooking, you will need to take 130 grams of low-fat cottage cheese, 1 teaspoon of bran, any fruit and 130 grams of low-fat 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: cocoa 1 tablespoon, bran 1 tablespoon and 100 grams of 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 an amount of 200 grams.
2. Lunch. 1 large orange.
3. Dinner. Danger of coffee in small quantities with boiled chicken fillet.
4. Junk food. Protein drink.
5. Dinner. Boiled fish fillet with vegetable salad.

Tuesday

1. BREAKFAST. Tea and 2 boiled eggs.
2. Lunch. 1 large apple.
3. Dinner. Baked chicken breast in the amount of 100 grams with a small piece of rye bread.
4. Junk food. A glass of plain yogurt.
5. Dinner. Baked pollen with vegetable salad.

Wednesday

1. BREAKFAST. Buckwheat porridge with milk and coffee.
2. Lunch. Banana.
3. Dinner. Cheese soup with a small piece of brown bread.
4. Junk food. Protein drink.
5. Dinner. 200 grams of baked lamb with vegetable salad.

Thursday

1. BREAKFAST. Chicken omelette and tea without sugar.
2. Lunch. Grapefruit and apple.
3. Dinner. Spinach soup with crispy bread.
4. Junk food. Cheese cheese without additives.
5. Dinner. 150 grams of grilled fish and fresh vegetables.

Friday

1. BREAKFAST. 150 grams of low fat cottage cheese, coffee.
2. Lunch. 2 sugarcakes without sugar.
3. Dinner. Liver in sour cream with vegetable salad.
4. Junk food. Souffle curd.
5. Dinner. Two egg omelette, fresh tomato.

Saturday

1. BREAKFAST. Some oatmeal cakes and a glass of fermented milk.
2. Lunch. Apple.
3. Dinner. Vegetable broth, 150 grams of chicken breast, a slice of wholemeal bread.
4. Junk food. Milk jelly.
5. Dinner. Boiled beef in an amount of 150 grams with cabbage salad.

Sunday

1. BREAKFAST. Oat pancakes with tea.
2. Lunch. Two tangerines.
3. Dinner. Chicken cutlets with 200 grams of asparagus.
4. Junk food. Protein drink.
5. Dinner. 200 grams of steamed fish, fresh vegetables.

How to get out

When the protein diet for 4 weeks in the form of a menu is over and the desired result is achieved, this does not mean that you have to eat everything the next day. If you do this, then the lost weight will return and all previous efforts will be in vain. To avoid this, diet food should be phased out.

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 excessively fatty foods. It is recommended to drink a glass of water every time before breakfast and eat oatmeal or low-fat cottage cheese. Vegetables can be eaten in any form other than frying. Also, for the first time after leaving the diet, you should not eat potatoes and gradually introduce your usual diet into the diet.

Because the diet may not work

Numerous studies have shown that with the correct application of the conditions of the diet it gives undoubted results in the reduction of body weight. However, there are times when the numbers on the scales at the end of following such a diet will not please or will not decrease at all.

The reason can be found in many things. First, it can happen in the case of an extremely low physical activity of a person, while consuming quite a large amount of food. In this case, the energy accumulated by the food will not be expended and the pounds can not be burned in any way.

Second, the reason may be 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. Intestinal dysfunction should be treated, the diet changed accordingly and, if necessary, medical treatment sought.

Recipes

Some may think that the protein menu is very limited and monotonous, but in fact, they can be used to prepare a wide variety of delicious meals for a protein diet.

The first

A detailed way to make spinach puree soup:

1. Boil the chicken breast in 0. 5 liters of water until soft.
2. Without draining the broth, take the meat.
3. Wait for the meat to cool and cut it into pieces.
4. Chop the frozen spinach.
5. Add chopped spinach to the broth, cook for 5 minutes.
6. Add the chicken to the broth.
7. Pour 1/3 cup of milk and beat with a blender.
8. Add spices to taste, you can use basil or nutmeg.

Cheese Soup:

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

Chicken cutlets:

1. Pass half a kilo of chicken breast through a meat grinder.
2. You will need to add 100 grams of grated cheese to the resulting minced meat.
3. Add raw egg.
4. Add spices.
5. We shape the cutlets with our hands.
6. Bake in the oven for 30 minutes.

desserts

Oat pancakes:

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

Recipe for jelly:

1. Boil 500 ml of milk in a saucepan.
2. Before the milk boils, add 5 chopped strawberries.
3. Dissolve 2 teaspoons of fast-acting gelatin in milk.
4. Mix the contents well.
5. Pour into molds.
6. Refrigerate until solidified

Critics

• First review, girl, 25 years old: "My protein diet came in handy after breastfeeding. First, I found the food option "14 day protein diet with menu" and began to insist on it to lose weight. The extra 5 pounds gained during pregnancy disappeared in just a week and a half. It was easy to follow the rules and because I am a big fan of protein foods, I was just happy that I was able to achieve results without too much effort. "Besides, you could eat almost anything I love. "
• Second review, woman, 31 years old: "In the compliance process, I realized that the protein diet is not really mine. I could hardly bear it, since in life I am not a fan of poultry meat. The chicken breast in the last days of the diet practically brought tears to my eyes. However, my efforts were justified, since by the summer I managed to get the parameters I wanted ".
• Third critic, woman, 41 years old: "I have a huge number of failed experiments with diets that have badly damaged my health. But when I stumbled upon a protein diet, 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 is protein. At the same time, the body was receiving a lot of energy and I was able to live normally without serious restrictions. And until the end of the diet, I was very happy with the figure on the scales, which became 6 kilos less, and they did not return even after two years ".