Best protein diet to lose weight 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 responsible for metabolism, it is considered the main building material of new cells. Many diets limit the intake of protein foods, so a person begins to experience health problems. However, protein diets for fast weight loss are not like that, as they are based on such products.

The role of protein in the body

Protein is considered a very important nutrient in the human body. During the digestive process, they are converted into amino acids, which are needed for normal muscle growth, maintenance of a healthy state and active life. If they are in small amounts in the human body, this indicates changes in hormone levels, chronic fatigue, or liver problems. Protein is indispensable for people who connect their lives with sports activities, because it is the main ingredient for building beautiful reliefs.

General principles of nutrition

When observing a protein diet for weight loss, you need to fractionally every 3 hours, eat in small portions, so that hunger will not appear. The diet should contain foods with high protein content, which include: fish, tofu cheese, dairy products, seafood, and so on. If the menu contains carbohydrate products, then only those with a low glycemic index are allowed.

Cooking rules

When dieting on protein, you must adhere to the following cooking rules:

1. For salad dressings, use only handmade dressings. It is recommended to replace mayonnaise with soy sauce, and use kefir for vegetable dressings.
2. When preparing 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 on the plate only to emphasize the taste of the vegetables.
3. When cooking meat products, it is recommended to use the following spices as additives: bay leaf, garlic, peas.
4. It is recommended that fruits in the diet are raw.
5. Use as beverage: tea, coffee, fresh juice, fruit drink and fruit drink.

Duration

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

Advantages and disadvantages

The benefits include:

• the high efficiency of such nutrients allows you to lose up to 10 kilograms, and in the case of obesity, even more;
• a small period of compliance;
• during the diet, there will be no excessive desire to eat anything, unlike other diets;
• the results obtained after a long diet;
• the diet insists on doing some kind of physical activity, such as: fitness, various exercises at home, visiting the gym;
• diet will vary;
• You can independently choose the recipe for the dish you eat.

The disadvantages of a high protein diet for weight loss include:

• such nutrition places a significant burden on internal organs, especially those that affect the kidneys due to the consumption of a large number of protein products;
• due to the high consumption of protein, there is an imbalance of minerals and vitamins that the body needs;
• adherence to the diet can lead to disorders of the digestive system;
• there is a risk of possible water imbalance in the body;
• Such a diet can worsen chronic disease and increase blood pressure.

Contraindications

Contraindications include:

• disorders of the musculoskeletal system;
• lactation period;
• disorders of the digestive system;
• any deviations in the work of the kidneys;
• liver disease;
• childbearing period;
• disorders of the cardiovascular system.

Variant

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

Protein-carbohydrate

The difficulty of losing weight when following a protein-carbohydrate diet is when limiting the calorie content of food, not fat, but burned muscle tissue.

This diet food consists of 3 stages:

1. Protein cycle. It usually takes 2 to 3 days. Due to the loss of glycogen due to a lack of carbohydrates in the diet, the body begins to gradually burn adipose tissue. It acts as a fasting day.
2. Carbohydrate cycle. It takes from 1 to 2 days, and during this time the human body is replenished with the main source of energy - carbohydrates.
3. Mixed cycle. 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 balanced amounts with vegetables and fruits, while carbohydrate consumption is reduced, and fat and protein are present in the menu in unlimited quantities. Already in the first 14 days, you can lose from 3 to 5 kilograms.

Ducan

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

Doctor

The basic rule of this diet is to alternate days of protein and carbohydrates. This allows you to lose about 7 kilograms of body weight in 10 days, and in some cases a person manages to get rid of even 10. You have to eat 5 times a day, which will allow you not to feel hungry.

Recommendations for adherence to these diet foods:

• on a protein day, you need to drink 1 glass of warm water on an empty stomach, and for breakfast eat boiled chicken eggs and herbs, which can be used as: celery, dill or parsley;
• before 3 pm, you need to eat boiled chicken without skin, and you should eat at least 800 grams of meat per day, divided into several meals;
• on a carbohydrate day, you can eat up to 5 kilograms of vegetables in total.

What can you eat?

If you decide to follow a protein diet, first of all, you should familiarize yourself with the list of allowed and prohibited foods in order to further draw up the correct diet.

Protein food

A protein diet implies what you can and cannot eat - a list of foods is presented below:

• seafood;
• lean meat;
• Vegetables;
• soft and hard cheese;
• vegetable oil;
• cereals, as an additive to soups;
• offal: kidney, liver, giblets, tongue and others;
• egg whites;
• dried fruit;
• low-fat dairy products.

How to choose meat?

Lean meat is the main protein content, therefore it should be included in the diet while following this diet. It is advisable to give preference to the following meat products: duck, chicken, lamb, beef and turkey.

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

• Sausage;
• Sausage;
• canned meat;
• Pig;
• smoked meat.

Protein drink

Drink options:

1. Mix a tablespoon of any nuts with a spoonful of honey and add the resulting mixture to a glass with 200 grams of kefir.
2. For cooking, you need to take 130 grams of low-fat cottage cheese, 1 teaspoon of bran, any fruit and 130 grams of low-fat fermented 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 need to mix the following ingredients: 1 tablespoon cocoa, 1 tablespoon bran and 100 grams of low-fat cottage cheese.

Sample menu for the week

Protein diet for weight loss in the form of a menu for a week:

Monday

1. Breakfast. Tea or coffee with low-fat cottage cheese in the amount of 200 grams.
2. Have lunch. 1 large orange.
3. Dinner. Risk a small amount of chocolate with poached chicken fillet.
4. Snack. Protein drink.
5. Dinner. Boiled fish fillet with vegetable salad.

Tuesday

1. Breakfast. Tea and 2 boiled eggs.
2. Have lunch. 1 large apple.
3. Dinner. Grilled chicken breast in the amount of 100 grams with a small piece of whole wheat bread.
4. Snack. A glass of plain yogurt.
5. Dinner. Grilled pollock with vegetable salad.

Wednesday

1. Breakfast. Buckwheat porridge with milk and coffee.
2. Have lunch. Banana.
3. Dinner. Cheese soup with a small piece of black bread.
4. Snack. Protein drink.
5. Dinner. 200 grams of roast lamb with vegetable salad.

Thursday

1. Breakfast. Chicken omelet and unsweetened tea.
2. Have lunch. Grapefruit and apple.
3. Dinner. Spinach soup with crispbread.
4. Snack. Curd 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. Have lunch. 2 sugarless cheesecakes.
3. Dinner. Liver in sour cream with vegetable salad.
4. Snack. Curd souffle.
5. Dinner. Two omelettes, fresh tomatoes.

Saturday

1. Breakfast. Some wheat cake and a glass of fermented baked milk.
2. Have lunch. Apple.
3. Dinner. Vegetable broth, 150 grams of chicken breast, a slice of whole wheat bread.
4. Snack. Milk jelly.
5. Dinner. Braised beef in the amount of 150 grams with cabbage salad.

Sunday

1. Breakfast. Oat pancakes with tea.
2. Have lunch. Two tangerines.
3. Dinner. Cutlets of chicken with 200 grams of asparagus.
4. Snack. Protein drink.
5. Dinner. 200 grams of steamed fish, fresh vegetables.

How to get out?

When a 4-week protein diet in the form of a menu is completed 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 prevent this from happening, diet foods should be withdrawn gradually.

To consolidate the result, you should get used to tea and coffee without sugar, and also do not eat large amounts of flour and sweets, do not overeat 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 fried. Also, the first time after leaving the diet, you should not eat potatoes, and gradually incorporate your usual diet into the diet.

Why might a diet not work?

Numerous studies have proven that with the implementation of the correct dietary conditions, it definitely gives results in weight loss. However, there are cases when the numbers on the scales at the end of such a diet are unpleasant or will not decrease at all.

The reason may lie in several things. Firstly, this can happen in the case of a very low physical activity of a person, while consuming a sufficiently large amount of food. In this case, the energy collected by food will not be spent and kilograms cannot be burned in any way.

Second, the reason may lie in a slow metabolism. First of all, such people should increase their metabolism, and then try to follow the diet again.

And the last factor in the absence of the desired result may be the presence of constipation. Intestinal dysfunction should be cured, diet should be changed accordingly, and, if necessary, medical treatment should be sought.

recipe

Some people may think that the protein menu is very limited and monotonous, but it can actually be used to prepare a variety of delicious foods for a protein diet.

First

Detailed way to make spinach puree soup:

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

Cheese soup:

1. Boil the selected meat.
2. Wait until cool and cut into pieces.
3. Pour 50 grams of cheese into the broth and add 3 diced egg whites.
4. Cook for 10 minutes and add the meatloaf.

Second

Liver in sour cream:

1. Separate 500 grams of liver from veins.
2. Grate 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 cutlet:

1. Roll a pound of chicken breast through a meat grinder.
2. You need to add 100 grams of grated cheese to the resulting minced meat.
3. Add raw eggs.
4. Add spices.
5. Shape the cutlets with your hands.
6. Bake in the oven for 30 minutes.

desserts

Wheat Pancakes:

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

jelly recipe:

1. Boil 500 ml of milk in a saucepan.
2. Before the milk boils, add 5 chopped strawberries.
3. Dissolve 2 small spoons of fast-acting gelatin in the milk.
4. Mix the contents thoroughly.
5. Pour into the mould.
6. Send to refrigerator until solid

Review

• First review, girl, 25 years old: "The protein diet was useful for me after I finished breastfeeding. First, I found the food option "14 Day Protein Diet with Menu", and I started to stick to it to lose weight. The extra 5 kilograms gained during pregnancy was lostin just a week and a half. It's easy to follow the rules, and since I'm a protein food lover, I'm glad that I can achieve results without too much effort. After all, you can eat almost anything I like. "
• Second review, female, 31 years old: "In the process of compliance, I realized that the protein diet was not mine. I could hardly stand it, because in life I was not a big fan of poultry meat. Chicken breast in the last days of the diet practically made me shed a teareye. Nevertheless, my efforts were justified, because in the summer I managed to get the parameters I wanted. "
• Third review, female, 41 years old: "I have had many failed experiments with diets that spoil my health well. But when I discovered the protein diet, I immediately saw a difference from the others. It did not require strict restrictions on the amount of food consumed, conditionsthe main thing is that the basis of the diet should be protein. At the same time, the body receives sufficient energy, and I can live a normal life without strict restrictions. And at the end of the diet, I was very happy with the scale figure, which became 6 kilograms less, andthey didn't come back even after two years. "