The best protein diets for weight loss in a week

Protein is an essential element for the normal functioning of the body, is responsible for the synthesis of hormones and enzymes responsible for metabolism, is considered the main building material of new cells. Many diets restrict the intake of protein foods, so a person begins to experience 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 to be very important nutrients in the human body. During the digestive process, they are converted into amino acids, which are needed for normal muscle growth, maintaining a healthy state and an active life. If they are in small amounts in the human body, this indicates changes in hormonal levels, chronic fatigue or liver problems. Protein is especially needed for people who associate their lives with sports activities, as it is the main material for building a beautiful relief.

General principles of nutrition

While observing a protein diet for weight loss, you should eat partially every 3 hours, eating small portions, so the feeling of hunger will not arise. The diet should contain 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 following a protein diet, you should adhere to the following cooking rules:

1. For dressing salads, use only hand-made sauces. It is recommended to replace mayonnaise with soy sauce and use kefir for dressing vegetables.
2. When preparing a vegetable stew, it is important to add spices, it is recommended to use the following: ground ginger, oregano and curry. Selected spices should be added in small amounts, as they should be present in the dish just to emphasize the taste of the vegetables.
3. When cooking meat products, it is recommended to use the following spices as a supplement: bay leaves, garlic, sweet peas.
4. It is recommended that fruits in the diet be raw.
5. Use as drinks: 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 adhere to such a diet from 1 week to 10 days. This recommendation is given not to create a reload in the liver. The leave must be at least 4 months. A 10-day protein diet is the most popular alternative.

Advantages and disadvantages

Benefits include:

• the high efficiency of such a diet allows you to lose up to 10 kilograms, and in the case of obesity, much more;
• short period of accession;
• during the diet, there will be no great desire to eat anything, unlike other diets;
• the result obtained after the diet lasts for a long time;
• diet insists on performing some kind of physical activity, such as: fitness, various exercises at home, visits to the gym;
• the diet will be varied;
• you can independently choose the recipes for the dishes you eat.

Disadvantages of a protein-rich diet for weight loss include:

• such food exerts a considerable load on the internal organs, especially affecting the kidneys due to the consumption of a large amount of protein products;
• due to high protein consumption, an imbalance of minerals and vitamins necessary for the body occurs;
• adherence to a diet can cause disorders of the digestive system;
• there is a risk of possible water imbalance in the body;
• such a diet can exacerbate chronic diseases and increase blood pressure.

Contraindications

Contraindications include:

• disorders of the musculoskeletal system;
• lactation period;
• digestive system disorders;
• any irregularities in kidney function;
• liver disease;
• the period of childbirth;
• disorders of the cardiovascular system.

ALTERNATE

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

Protein-carbohydrate

The difficulty of losing weight by adhering to a protein-carbohydrate diet is that when the caloric content of foods is limited, not fat but muscle tissue burns.

This diet food consists of 3 stages:

1. Protein cycle. It usually lasts 2 to 3 days. Due to the loss of glycogen due to the lack of carbohydrates in the diet, the body begins to gradually burn adipose tissue. It acts like a day of fasting.
2. Carbohydrate cycle. It takes 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 a balanced amount with vegetables and fruits, while the consumption of carbohydrates is reduced, and fats and proteins are present in 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 proteins are present in the diet and to improve digestion, bran is included in the diet. The technique is divided into 4 stages, each with individual length. The diet is quite effective and after 5 days you can notice a weight loss of 3-5 kilograms.

PHYSICIAN

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

Recommendations for adhering to this diet:

• on a protein day, you will need to drink 1 glass of warm water on an empty stomach, and for breakfast eat a boiled chicken egg and herb, which can be used as: celery, dill or parsley;
• before 3 p. m. , you should eat skinless boiled chicken and you will need to eat at least 800 grams of meat a day, divided into several meals;
• on a carbohydrate day, you can eat up to 5 pounds of vegetables in total.

What you can eat

If you decide to stick to a protein diet, first of all, you need to get acquainted with the list of allowed and forbidden foods to further design the proper diet.

Protein foods

A protein diet means what you can and can not eat - the list of foods is presented below:

• seafood;
• lean meats;
• vegetables;
• soft and firm cheese;
• vegetable oil;
• cereals, as a supplement to soup;
• viscera: kidneys, liver, chicken breasts, tongue and others;
• Egg white;
• dry fruit;
• low-fat dairy products.

How to choose meat

Lean meat is the main protein content, so it should be included in the diet while following this diet. It is recommended 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:

• sausages;
• sausages;
• canned meat;
• pork;
• smoked meat.

Protein drinks

Beverage options:

1. Mix one tablespoon of each nut with a tablespoon 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, each fruit and 130 grams of low-fat fermented baked milk.
3. To 250 grams of milk add 2 tablespoons of oats, each 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: 1 tablespoon cocoa, 1 tablespoon bran and 100 grams of low-fat cottage cheese.

Example of a menu for a week

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

Monday

1. Breakfast. Tea or low-fat cottage cheese in the amount of 200 grams.
2. Lunch. 1 large orange.
3. Dinner. Danger coffee in small quantities with boiled chicken fillets.
4. Snack. Protein drinks.
5. Dinner. Boiled fish fillet with vegetable salad.

Tuesday

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

Wednesday

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

Thursday

1. Breakfast. Chicken omelette and sugar-free tea.
2. Lunch. Grapefruit and apples.
3. Dinner. Spinach soup with fresh bread.
4. Snack. Cottage 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 sugar-free cheesecake.
3. Dinner. Liver in sour cream with vegetable salad.
4. Snack. Cheese souffle.
5. Dinner. Omelette with two eggs, fresh tomatoes.

Saturday

1. Breakfast. Some oatmeal cakes and a glass of fermented baked milk.
2. Lunch. Apple.
3. Dinner. Vegetable juice, 150 grams of chicken breast, a slice of bread with cereal.
4. Snack. Milk jelly.
5. Dinner. Boiled beef in the amount of 150 grams with cabbage salad.

Sunday

1. Breakfast. Oat pancakes with tea.
2. Lunch. Two tangerines.
3. Dinner. Chicken cutlet with 200 grams of asparagus.
4. Snack. Protein drinks.
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 completed and the desired result is achieved, it does not mean that you have to eat everything the next day. If you do, then the lost weight will be returned, and all previous efforts will be in vain. To prevent this from happening, diet food should be phased out.

To consolidate the results, you need to get used to sugar-free tea and coffee, and also not to eat flour and cakes in large quantities, not to eat fatty foods. It is recommended to drink a glass of water every morning before breakfast and eat oatmeal or low-fat cottage cheese. Vegetables can be eaten in any form except frying. Also, the first time after leaving the diet, you should not eat potatoes, and gradually introduce your usual diet into the diet.

Why diet may not work

Numerous studies have proven that with the correct application of dietary conditions it unequivocally gives results in reducing body weight. However, there are times when the numbers on the scales at the end of adhering to such a diet will not be satisfied or will not decrease at all.

The reason may lie in several things. First, this can happen in the case of an extremely low level of physical activity of a person, consuming a fairly large amount of food. In this case, the energy accumulated from food will not be expended and the pounds can not be burned in any way.

Second, the reason may lie in the slow metabolism. First of all, such people need to 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, diet changed and, if necessary, medical treatment sought.

Recipe

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.

First

A detailed way to make spinach puree soup:

1. Boil the chicken breast in 0. 5 liters of water until softened.
2. Without draining the juice, take the meat.
3. Wait for the meat to cool and cut it into pieces.
4. Cut the frozen spinach.
5. Add the chopped spinach to the soup, cook for 5 minutes;
6. Toss the chicken in the broth.
7. Pour in 1/3 cup of milk and beat using a blender.
8. Add spices 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 gravy and add the 3 diced egg whites.
4. Cook for 10 minutes and add the pieces of meat.

Secondly

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 kittens:

1. Move a pound of chicken breast through a meat grinder.
2. To the resulting minced meat you will need to add 100 grams of minced cheese.
3. Add the raw egg.
4. Add spices.
5. Form quotas by hand.
6. Bake in the oven for 30 minutes.

Desserts

Oatmeal:

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

Jelly recipe:

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

evaluations

• First review, girl, 25 years old: "The protein diet came in handy after I finished breastfeeding. First, I found the food option" 14 Day Protein Diet with Menu "and started to stick to losing weight. 5 poundsadded during pregnancy left for just a week and a half. It was easy to stick to the rules, and since I am a big lover of protein foods, I was just happy that I managed to achieve results without much effort. In the end, you can eat almost anything I want. "
• Second review, woman, 31 years old: "In the process of accession, I realized that a protein diet is not really mine. I could hardly stand it, because in life I am not a big fan of poultry. Chicken breast in the days of"The end of the diet practically brought tears to my eyes. But still, my efforts were justified, as by the summer I managed to get the parameters I wanted. "
• Third review, woman, 41 years old: "I have a large number of unsuccessful experiments with diets that have ruined my health. But when I found a protein diet, I immediately noticed a difference from the rest. It does not require strict limits on the amount ofconsumed food, the main condition is that the basis of the diet be protein. At the same time, the body got enough energy and I could live normally without severe restrictions. And at the end of the diet, I was very pleased with the figure inscales, which became 6 kilograms less, and they did not return even after two years. "