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 responsible for metabolism, it is considered the most important building material in new cells. Many diets limit the intake of protein foods, whereby 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 as 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 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 necessary for people who associate their lives with sports activities as it is the main material to build a beautiful relief.

General principles of nutrition

While observing a protein diet for weight loss, fractionate every 3 hours, eating small portions so that the feeling of hunger will not occur. The diet should include foods high in protein, which include: fish, tofu cheese, dairy products, seafood and so on. If the menu contains carbohydrate products, they are only allowed with a low glycemic index.

Cooking rules

When you lose weight with protein, you must follow the following cooking rules:

1. For dressing salads, use only handmade sauces. It is recommended to replace mayonnaise with soy sauce and use kefir for dressing vegetables.
2. When cooking 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 amounts as they only need to be present in the dish to emphasize the taste of the vegetables.
3. When preparing 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 more than 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 create a reload on the liver. The break must be at least 4 months. A 10-day protein diet is the most popular option.

Pros and cons

The benefits include:

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

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

• such nutrition exerts a significant strain on the internal organs, in particular affecting the kidneys due to the consumption of a large amount of protein products;
• due to the high consumption of protein, an imbalance of minerals and vitamins necessary for the body arises;
• adherence to a diet can cause disturbances in the digestive system;
• 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:

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

Variants

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

Protein carbohydrate

The difficulty with losing weight while sticking to a protein-carbohydrate diet is that when you limit the calorie content of foods, not fat but muscle tissue is burned.

This diet food consists of 3 phases:

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 adipose tissue. It serves as a day of fasting.
2. Carbohydrate cycle. It takes from 1 to 2 days, and during this time the human body fills up with the main source of energy - carbohydrates.
3. Mixed cycle. Within 24 hours a person will eat a moderate diet, both proteins and carbohydrates are added to the menu.

Atkins

In this diet, fish and meat are present in the diet in a balanced amount of vegetables and fruits, while the consumption of carbohydrates is reduced and fats and proteins are present in the menu in unlimited amounts. Already in the first 14 days you can lose from 3 to 5 kg.

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 phases, each with individual length. The diet is quite effective and after 5 days you can feel a weight loss of 3-5 kg.

The doctors

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

Recommendations for adherence to this diet food:

• on a protein day, drink 1 glass of warm water on an empty stomach and for breakfast eat a boiled chicken egg and herbs, which can be used as: celery, dill or parsley;
• before15. 00 you must eat boiled chicken without skin, and you must eat at least 800 grams of meat a day, divided into several meals;
• on a carbohydrate day you can eat up to 5 kilos of vegetables in total.

What can you eat

If you decide to follow a protein diet, you should first familiarize yourself with the list of allowed and forbidden foods to further put together the correct diet.

Protein food

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

• fish and shellfish;
• lean meat;
• vegetables;
• soft and hard cheeses;
• vegetable oil;
• cereals as an additive to soup;
• offal: kidneys, liver, chicken offal, tongue and others;
• egg white;
• dried fruits;
• low-fat dairy products.

How to choose meat

Lean meat is the most important protein content, which is why it should be included in the diet while following this diet. It is recommended to give priority 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

Drinking options:

1. Mix a tablespoon of nuts with a spoonful of honey and add the resulting mixture to a glass of 200 grams of kefir.
2. For cooking, 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, 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 weekly menu:

Monday

1. Breakfast. Tea or coffee with low-fat cottage cheese in the amount of 200 grams.
2. Lunch. 1 large orange.
3. Dinner. Brown risk in small quantities with boiled chicken fillet.
4. Snack. 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. Snack. A glass of plain yogurt.
5. Dinner. Baked tough 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. Snack. Protein drink.
5. Dinner. 200 grams of baked lamb with vegetable salad.

Thursday

1. Breakfast. Chicken omelette and unsweetened tea.
2. Lunch. Grapefruit and apple.
3. Dinner. Spinach soup with crispbread.
4. Snack. Curd without additives.
5. Dinner. 150 grams of grilled fish and fresh vegetables.

Friday

1. Breakfast. 150 grams low-fat cottage cheese, coffee.
2. Lunch. 2 sugar-free cheesecakes.
3. Dinner. Liver in sour cream with vegetable salad.
4. Snack. Soufflé curd.
5. Dinner. Omelette with 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. Snack. Milk jelly.
5. Dinner. Cooked beef in the amount of 150 grams with coleslaw.

Sunday

1. Breakfast. Oat pancakes with tea.
2. Lunch. Two mandarins.
3. Dinner. Chicken chops with 200 grams of asparagus.
4. Snack. 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, it does not mean that you have to eat everything the next day. If you do this, the lost weight will return and all previous efforts will be meaningless. To prevent this from happening, diet foods should be withdrawn gradually.

To consolidate the results, you should get used to tea and coffee without sugar, nor eat flour and sweets in large quantities, 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 frying. Also, in 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 implementation of dietary conditions, it gives unequivocal results in reducing body weight. However, there are cases where the numbers on the weight at the end of adherence to such a diet will not please or not decrease at all.

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

Second, the cause may lie in the slow metabolism. First of all, such people should improve their metabolism and then try to adhere 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 cured, diet should be changed accordingly, and if necessary, medical treatment should be 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 tender.
2. Without draining the broth, take the meat.
3. Wait until the meat has cooled and cut it into pieces.
4. Chop the frozen spinach.
5. Add chopped spinach to the broth, cook for 5 minutes;
6. Pour the chicken into the broth.
7. Pour in 1/3 cup of milk and beat with a blender.
8. Add spices to taste, you can use basil or nutmeg.

Cheese soup:

1. Cook the selected meat.
2. Wait until it has cooled and cut it 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 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 sour cream.
6. Add raw liver and a little water.
7. Let it simmer until it is completely cooked, stirring constantly, for 15 minutes.

Chicken chops:

1. Roll a pound of chicken breast through a meat mincer.
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 chops with your hands.
6. Bake in the oven for 30 minutes.

desserts

Oat pancakes:

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

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 milk.
4. Mix the contents thoroughly.
5. Pour into molds.
6. Send to the refrigerator until it has solidified

Reviews

• First review, girl, 25 years: "The protein diet came in handy 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 kilos that were takenon during pregnancy, went away in just a week and a half. It was easy to stick to the rules and since I am a huge lover of protein food I was just happy that I could achieve results without too much effort. After allfor everything, you could eat almost anything I love. "
• Second review, woman, 31 years old: "In terms of compliance, I realized that a protein diet is not really mine. I could hardly stand it, as I am not a big fan of poultry meat in my life. Chicken breast in the last daysof the diet almost brought tears to my eyes. But nonetheless, my efforts were justified as this summer I managed to acquire the parameters I wanted. "
• Third review, woman, 41 years: "I have a large number of failed experiments with diets that have ruined my health well. But when I fell over a protein diet, I immediately noticed a difference from the rest. It does not require strict restrictions on the amount ofconsumed food, the main condition is that the basis of the diet must 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 happy with the number on the weight, which became 6 kg less, andthey did not return even after two years. "