Hello to everyone! Today I will show you how to lose up to 3 kilograms in 10 days without feeling hungry and without intense exercise. We were taught that results can only come with hard work. However, there is a protein diet for weight loss, and with it you can lose weight in almost no time, of course, with a number of conditions. Here's how to fit into those skinny jeans you never bought.
Looking ahead - protein dietnot suitable as a permanent basis, you can practice it from 7 to 14 days several times a year.
What we will talk about in this post:
- What is a protein diet?
- when it can be used and to whom,
- its pros and cons (we will definitely look at contraindications),
- permitted and prohibited products,
- rough food for several days,
- comments from those who have tested the system for themselves.
What causes weight loss with protein?
What have you heard about the protein diet? Many people often confuse it with keto food. However, there is a small but essential difference between these weight loss options. Take a look at the diagram.
- The ratio of macronutrients in keto: B - 20%, F - 75%, U - 5%;
- The ratio of macronutrients in a protein diet: B - 70%, F - 5%, U - 25%;
The high-fat (keto) system involves eating large amounts of high-fat food. If it is fish, then it is the fattest; if it's meat, then it's definitely not lean. And most importantly, there should be no other elements. Carbohydrates, even complex ones, are prohibited; they can only be obtained from vegetables, herbs and some other products.
Losing weight with protein foods, on the contrary, stops eating very fatty foods and allows a small amount of "long-term" carbohydrates for breakfast or lunch. Plus, you're allowed to eat unsweetened milk and fermented milk ingredients.
That is, you practically do not limit yourself in food, you do not experience hunger and at the same time you lose volume and weight. The main thing is to maintain your calorie intake, protein foods are very filling, you just might not get the calories you need, this will slow down the weight loss process. It can be calculated using the calorie table. There are many of them on the Internet. Print and hang on the fridge for easy counting or use the free app. The daily norm for weight loss with a less active lifestyle is 1200-1500 kcal.
The optimal number of meals per day: five to six times in small portions. Coffee, tea without sugar and water are allowed. Muscle mass does not suffer and remains in place and with physical activity it can even increase.
The advantage of this diet is that due to the lack of fast carbohydrates:
- excess moisture is first removed,
- and secondly, reserves are used from the sides, hips and abdomen.
Therefore, you lose weight quite quickly and see the results immediately. This technique is also called "drying". Athletes actively use it before important competitions.
Protein foods for weight loss: list
Let's understand what qualifies as protein products. Many people may have different ideas about them.
Here's what you should buy during your diet:
- chicken breast and turkey,
- bacon without starch and sugar from the same birds,
- beef, veal, rabbit,
- low-fat cheeses (cheese, feta, tofu),
- low-fat and sugar-free dairy products,
- cottage cheese up to 9%,
- sour cream up to 15%,
- fish (it is better to take not too much fat), seafood,
- mushrooms,
- vegetable oils,
- lenses,
- eggs,
- whey protein (optional, but as a snack - a salvation for the lazy).
You should also include in your shopping list:
- green vegetables and fruits (avoid overly sweet fruits and limit yourself to 1-2 pieces per day),
- from cereals, leave rolled oats, buckwheat, brown rice (although in moderation),
- greenery.
Avoid blushing as. . . destroys amino acids. It is best if the ingredients are boiled, baked or boiled.
Here is a list of what should be excluded from the diet:
- sweets (anything containing sugar),
- honey,
- buns and white bread,
- soda and any alcohol,
- semi-finished products, including sausages and frankfurters (even if they have the ideal composition),
- canned food,
- pasta,
- cereals with a high glycemic index (white rice),
- sauces,
- Spicy food
- fast food and street food.
Let me remind you that this list of restrictions is only for 7-14 days. Then you can introduce the ingredients gradually.
Ideally, eat what is prepared at home, and not in a cafe, and you will be happy on the scales and in the fitting room.
Protein rate per day
Under normal conditions, without physical activity, a person needs 0. 66-0. 8 g. protein per kilogram of weight (WHO). For weight loss on a protein diet, this rate doubles. If you follow a protein diet, the rate is from 1. 3 to 1. 6 g. for 1 kg of weight.
The calculation does not take into account the actual body weight, but the desired one.
How not to harm with excess protein?
But it is important to clarify: a protein diet is not a healthy diet. In the sense that it is not balanced in terms of BJU and is suitable for limited time use. The most optimal is a week, maximum 14 days. If it's longer, you can damage your body and get a long list of problems instead of a flat stomach. I will dwell further on this point.
By the way, for people who do not get enough protein in their daily diet, switching to a similar diet can also be beneficial - eating habits need to be restructured.
Amino acids in foods of animal and plant origin are important for immunity, especially during the cold season. Residents of coastal countries get sick less because they regularly eat oily fish.
In addition, without protein it is impossible to maintain youthful skin. Distance, dullness, peeling, early wrinkles - these are, among others, symptoms of the lack of meat and fermented milk in your daily menu.
It is especially important that women get all the micronutrients. Their absence leads to inflammatory processes in the female reproductive system, difficulties in conception, dizziness, etc.
Pleasant side effects of this diet are decreased appetite and weight loss. Tested for myself - after a good steak you won't want to eat anytime soon. And you completely forget sweets.
Once I took a course of fish oil and noticed that I began to crave sweets and cookies less. However, don't rush to get ready for the supermarket. Let's figure it out, is this the right menu for you?
To whom and how much?
Despite the apparent PP of the diet, it has a number of limitations.
- First, it is not balanced. Carbohydrates and fats will decrease. Add here the lack of vitamins and minerals.
That is why it is not recommended to abuse this menu. One week, maximum 14 days. This is a critical period after which the body will realize that something is missing and will start to rebel. But we don't want that. Ideally, take additional vitamins for seven to fourteen days. Of course, after the agreement with your doctor.
- Second, the load on the kidneys is significant, which means they are working to the limit. It shouldn't be like this.
- Third, the recommended break between diets is at least 3 months, and preferably six months. That is, such an expressed medicine cannot be used against the New Year's glutton, and then even after March 8. Just two to four times a year, wisely, with the right grocery list and thoughtful recipes.
Who is suitable and not suitable for protein weight loss?
If your health is good, you are not allergic to amino acids or certain ingredients from the menu and you want to lose up to 5 kilograms, then you can safely switch to a protein diet.
But, as always, I strongly advise you to consult a physician or registered dietitian before experimenting on yourself.
Here is a list of contraindications according to which you should not eat too much protein for dinner, lunch and breakfast:
- pregnancy and lactation,
- kidney problems,
- diabetes,
- chronic disease,
- anemia,
- diseases of the female reproductive system,
- liver problems,
- gastrointestinal diseases.
Also, children and teenagers should not just switch to meat and dairy products. Their growing bodies require large amounts of carbohydrate fuel.
Benefits of the system
Let's describe all the advantages of the system:
- A relatively safe weight loss technique. This is not a mono-diet with its sharp blow to the immune system and not a ruthless detox. In reasonable amounts and with a healthy approach, nothing bad will happen,
- a truly functional weight loss system. According to my friends, they really lost pounds without much effort,
- ideal diet at home. There are no complicated recipes or dishes. Very simple, understandable food that is sold in every supermarket,
- I don't like sweets at all and my appetite decreases. This is true! I checked it myself. Sometimes the need for dinner disappeared completely,
- you can organize fasting days even on vacation or while traveling (of course, if you have a strong will),
- easy dishes to prepare.
What about the shortcomings?
Disadvantages of protein nutrition
Don't rush to buy the chicken and the egg until you read the following points:
- a relatively small list of food products. There are options to choose from, but a number of popular ingredients are still banned. For example, the same potatoes,
- At first there may be weakness and irritability due to the lack of carbohydrates. Even real sugar withdrawal happens. If you have a sweet tooth, be patient for a few days, then it will get easier,
- stool problems. Constipation can occur due to a lack of fiber. You can solve the problem by taking vegetable oils in their raw form, drinking at least one and a half liters of water and including vegetable salads in the menu,
- smell of ammonia from the mouth. This happens when there is more protein in the body than usual. Just drinking plenty of fluids will help a bit here,
- You should carefully exit the diet. Many "nutritionists" write that the weight goes away and does not come back. Yes, this is true, but provided that you gradually and correctly switch to a normal diet. Gradually include small portions of complex carbohydrates and only then gradually add sweets and starchy foods,
- if you are in treatment or do not want to give up alcohol, you should not even start,
- you need to eat small portions 4-6 times. This point is not a definite minus. But when time is short, it can be difficult to find an opportunity to eat a snack more than once at work,
- you need to think through the menu so that it does not become boring and at least is somewhat balanced.
Whether this weight loss option is right for you or not is up to you. Please read these points carefully and weigh your options and needs. If such weight loss is not suitable for you, there are many ways to reduce the volume without harming your health.
Protein diet for weight loss: menu for several days
I offer 3 food options. You can change and combine the dishes at your discretion. Add something of your own. I purposely did not set it for the week, because there are many alternatives. You will see for yourself.
option 1
BREAKFAST
- Two boiled eggs
- 30 grams of cheese
- Vegetable salad with a teaspoon of oil
- Coffee
The snack
After a couple of hours, have a snack of natural yogurt or 5% cottage cheese with a handful of your favorite nuts, topped with a spoonful of sour cream.
dinner
- Tilapia or catfish steak with a small portion of brown rice (about a handful) and cucumber.
- Spinach or mushroom soup.
dinner
For dinner, make a stew with vegetables (no potatoes) and chicken. A few hours before bedtime - kefir.
Don't forget to drink a few glasses of water between meals.
Option 2
BREAKFAST
- 2 whole grain toasts, spread with cream cheese, topped with avocado and a piece of lightly salted fish.
- 1 boiled egg, 30 grams of hard cheese.
- Coffee makes the perfect start to the day.
The snack
A handful of nuts and vegetables cut into strips.
dinner
- Soup is a good first course for lunch. Any version of it without potatoes or rice.
- Chicken fillet baked in spices under a cheese cover.
- A serving of broccoli or cauliflower.
dinner
- Boiled chicken breast, 3 spoons of buckwheat, cucumber salad with tomatoes, herbs and onions. Season with a teaspoon of oil.
- If you want, before going to bed - a portion of whey protein in milk 3. 2% or kefir.
Option 3
BREAKFAST
- Omelet with vegetables and pieces of boiled turkey.
- Sliced buckwheat bread.
- Coffee or tea.
The snack
Kefir with some fruit without sugar. Sometimes I mix the ingredients in a blender and get a rich smoothie.
dinner
For lunch, make an already fashionable bowl: mix some boiled grains (rice or lentils) in a plate, add lightly salted minced fish, your favorite vegetables, avocado, an egg in a bag, runny yolk doto serve as a sauce. The result is a nutritious dish that will last until the evening.
dinner
- Soup made from chicken thighs and green vegetables (broccoli, spinach, celery, onion, cabbage, zucchini).
- Salad with cucumber and canned tuna in its own juice.
As you can see, you will need the simplest recipes and quick meals.
What are people saying?
Girls I know told me they turned to a protein diet when they needed to lose a few pounds quickly. According to them, such weight loss was one of the gentlest in life. It is not necessary to strictly limit your food intake, on the contrary, you should force yourself to eat regularly.
Here's what my friend says:
"I stayed on a protein diet for 7 days and lost 3 kilograms. No effort and no hunger. The first two days I wanted a lot of sausages and sweets. It was strange to drink tea without sugar. But on the third day it became somewhat moreeasy. On the plus side, I weaned myself off drinking sugary hot drinks. "