The best protein diets for weight loss in a week

Protein is a key 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, thus 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 necessary for normal muscle growth, maintaining a healthy state and active life. If they are in small amounts in the human body, it indicates changes in hormone levels, chronic fatigue or liver problems. Protein is especially necessary for people who associate their lives with sports activities, as it is the main material for building a beautiful relief.

General principles of nutrition

As long as you follow a protein diet for weight loss, you should eat partially every 3 hours, eating small portions so that the feeling of hunger will not occur. The diet should contain foods high in protein, which include: fish, tofu cheese, dairy products, seafood, etc. If the menu contains carbohydrates, then they are allowed only with a low glycemic index.

Cooking rules

When you are on a protein diet, you must adhere to the following cooking rules:

1. Use only hand-made sauces for dressing salads. It is recommended to replace mayonnaise with soy sauce and use kefir for vegetable dressing.
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. Selected spices should be added in small amounts, as they should be present in the dish only to emphasize the taste of vegetables.
3. When cooking meat products it is recommended to use the following spices as an additive: bay leaf, garlic, sweet peas.
4. It is recommended that the 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 adhere to such a diet from 1 week to 10 days. This recommendation is given in order not to create a recharge of the liver. The break must be at least 4 months. The 10-day protein diet is the most popular option.

Advantages and disadvantages

Benefits include:

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

Disadvantages of a diet high in protein for weight loss include:

• such a diet puts a significant strain on the internal organs, especially affecting the kidneys due to the consumption of large amounts of protein products;
• due to high protein consumption there is an imbalance of minerals and vitamins needed by the body;
• adherence to 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 raise blood pressure.

Contraindications

Contraindications include:

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

Options

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

Protein carbohydrate

The difficulty in losing weight by following a protein-carbohydrate diet is that limiting the calorie content of food does not burn fat, but 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 the lack of carbohydrates in the diet, the body gradually begins to burn fat. It acts like a day of fasting.
2. Carbohydrate cycle. It takes 1 to 2 days, during which time the human body is replenished with the main source of energy - carbohydrates.
3. Mixed cycle. Within 24 hours a person will eat moderately, 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 reducing the consumption of carbohydrates, and fats and proteins are present in the menu in unlimited quantities. During the first 14 days you can lose 3 to 5 kilograms.

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 individual length. The diet is quite effective and after 5 days you can notice weight loss of 3-5 pounds.

The doctors

The main 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 someone manages to get rid of 10. You will need to eat 5 times a day, which will allow you not to feel hungry.

Recommendations for adhering to this diet food:

• on a protein day you will need to drink 1 cup of warm water on an empty stomach, and for breakfast eat a boiled chicken egg and herbs that can be used as: celery, dill or parsley;
• before 15 hours you should eat boiled skinless chicken and you will have to eat at least 800 grams of meat a day, divided into several meals;
• on a carbohydrate day you can eat a total of up to 5 kilograms of vegetables.

What can you eat

If you decide to stick to a protein diet, you must first familiarize yourself with the list of allowed and forbidden foods in order to further compile the right diet.

Protein foods

The protein diet suggests what you can and cannot eat - the list of foods is presented below:

• Seafood;
• pure meat;
• vegetables;
• soft and hard cheeses;
• vegetable oil;
• cereals as a supplement to soups;
• offal: kidneys, liver, chicken offal, tongue and others;
• egg white;
• dried 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 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:

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

Protein drinks

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 will need to take 130 grams of low-fat cottage cheese, 1 teaspoon of bran, all kinds of fruit and 130 grams of low-fat fermented baked milk.
3. In 250 grams of milk add 2 tablespoons of oatmeal, all kinds of 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. Brown risk in small quantities with boiled chicken fillet.
4. Breakfast. 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. Roasted chicken breast in the amount of 100 grams with a small piece of rye bread.
4. Breakfast. A glass of plain yogurt.
5. Dinner. Roasted pollock with vegetable salad.

Wednesday

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

Thursday

1. Breakfast. Chicken omelette and unsweetened tea.
2. Lunch. Grapefruit and apple.
3. Dinner. Spinach soup with crispy bread.
4. Breakfast. 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 cheesecakes without sugar.
3. Dinner. Liver in sour cream with vegetable salad.
4. Breakfast. Cottage cheese souffle.
5. Dinner. Omelet of two eggs, fresh tomato.

Saturday

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

Sunday

1. Breakfast. Oatmeal pancakes with tea.
2. Lunch. Two tangerines.
3. Dinner. Chicken cutlets with 200 grams of asparagus.
4. Breakfast. Protein drink.
5. Dinner. 200 grams of stewed 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 should eat everything the next day. If you do this, then the lost weight will come back and all previous efforts will be futile. To prevent this from happening, the diet should be phased out.

To consolidate the results, you need to get used to tea and coffee without sugar, and also not to eat flour and pastries in large quantities, not to overeat with 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, for the first time after leaving the diet, you should not eat potatoes and gradually introduce your usual diet into the diet.

Why the diet may not work

Numerous studies prove that with proper implementation of the conditions of the diet, it unequivocally gives results in weight loss. However, there are cases when the numbers on the scales at the end of such a diet will not please or will not decrease at all.

The reason may lie in several things. First, this can happen in the case of extremely low physical activity of a person while 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.

Secondly, 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 should be changed accordingly and, if necessary, medical treatment should be sought.

Receptions

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 dishes for a protein diet.

The first

Detailed way to prepare spinach puree soup:

1. Boil the chicken breasts 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. Cut the 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 of milk and beat with a blender.
8. Add spices to taste, you can use basil or nutmeg.

soup with cheese:

1. Boil the selected meat.
2. Wait for it to cool and cut into pieces.
3. Pour 50 grams of cheese into the broth and add 3 egg whites, cut into cubes.
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. Roll half a kilo of chicken breast through a meat grinder.
2. You will need to add 100 grams of grated cheese to the minced meat.
3. Add a raw egg.
4. Add spices.
5. Shape the chops with your hands.
6. Bake in the oven for 30 minutes.

desserts

oatmeal pancakes:

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

Jelly recipe:

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

Reviews

• First check-up, girl, 25 years old: "The protein diet came in handy after breastfeeding. I first discovered the "14-day protein diet with a menu" diet option and started sticking to it to lose weight. The extra 5 pounds gained during pregnancy disappeared in just a week and a half. It was easy to stick to the rules and"Since I'm a big fan of protein foods, I was just happy to be able to get results without much effort. After all, you can eat almost anything I love. "
• Second examination, female, 31 years old: "In the process of adherence, I realized that the protein diet is not really mine. I had a hard time because I'm not a big fan of poultry in my life. The chicken breasts in the last days of the diet practically brought tears to my eyes. However, my efforts were justified, because by the summer I managed to get the parameters I wanted.
• Third review, female, 41 years old: "I have a huge number of unsuccessful experiments with diets that have ruined my health. But when I came across a protein diet, I immediately noticed a difference from the others. It does not require strict restrictions on the amount of food consumed, the main condition is that the basis of the diet should be protein. At the same time, the body received enough energy and I was able to live normally without serious restrictions. And by the end of the diet I was very happy with the figure on the scales, which became 6 kilograms less and they did not return even after two years.