Protein diet: benefits, weekly menu, Reviews of nutritionists
Protein diets are great for fast weight loss, as well as active training. According to nutritionists, such a diet is quite diverse and much healthier than mono diets.
As a result, the lost kilograms do not return immediately and the result is quite stable. In the menu for the week, you can learn how to combine products correctly so that the proportion of proteins in food is more than 30, and carbohydrates, on the contrary, are reduced.
The benefits of a protein-rich diet
Losing weight is due to the removal of excess fat, not muscle mass, which will avoid overwork.
The principle of operation is as follows:
when using protein as the main food and reducing the number of carbohydrates as much as possible, the body must draw energy from fat deposits, since protein acts only as a building material and does not consume enough energy.
In the first stage
excess fluid comes out of the body, so the protein diet is also called drying. Then, when the body is in a state of stress, it begins to burn muscle tissue and try to accumulate more fat - to avoid hungry days.
It is at this stage that a large amount of proteins does not allow the muscles to get out, to compensate for losses. If it is impossible to save the excess in reserves, the body begins to burn fat deposits.
Proteins are digested for a long time, so there is no feeling of hunger. This reduces the likelihood of a breakdown, during which there will be no constant feeling of hunger.
Cons of the protein diet
The high protein content in the diet increases the load on the kidneys and liver. Therefore, only healthy people can follow a diet, after consulting a doctor and no more than two weeks.
Meat food can be quite high in calories, and in this case, with thoughtless consumption of proteins, weight loss will not occur. It is important to calculate calories and not exceed the daily allowance, but only replace carbohydrates with proteins.
Reducing carbohydrates in the diet is a strong stress for both the body and the psyche. Sugars help the brain to work actively, so a lack of carbohydrates can affect mood and concentration.
Constipation can be caused by a lack of fiber and increased protein digestibility. You need to drink a lot to reduce the burden on the kidneys and eat fresh vegetables and herbs.
What can you eat
The list of allowed products is quite diverse:
- Meat: turkey or chicken breast, rabbit meat, lean beef, and veal.
- Fish: salmon, salmon, pink salmon, tuna, trout, halibut, Pollock.
- Far Eastern shrimp.
- Chicken and quail eggs.
- Milk and dairy products with a low-fat content (unsweetened natural yogurt, sour cream, cottage cheese).
- Green vegetables: cucumbers, zucchini, cabbage, and others.
- Oatmeal flour.
- Buckwheat porridge.
- Legumes: white beans, chickpeas, lentils.
- Mushrooms.
- Eggplant.
- Green tea without sugar.
What not to eat
When following a protein diet, a maximum of carbohydrates is required. So the list of prohibited products includes:
- Baking, confectionery, flour products. You can only eat a piece of whole grain or rye bread with Bran once or twice a week.
- Pasta.
- Sugar and everything that it may contain. And these are not just sweets and cakes, but also ready-made store-bought sauces and much more.
- Vegetables are rich in starch: potatoes, radishes, corn, celery, pumpkin, beets, and carrots.
- Sweet fruits: bananas, pears, watermelons, mangoes, dates, figs.
- Alcohol.
- Fast food.
- Sweet soda.
- Fried, smoked, spicy.
The weekly menu for a protein diet
It is important to eat a large amount of protein-rich foods, partially replacing carbohydrates and fats with them. Suitable meat, fish, eggs, legumes, and dairy products.
Day 1
- Breakfast: 150 grams of low-fat cottage cheese, tea without sugar, or coffee.
- Snack: One Apple.
- Lunch: vegetable broth, 150 grams of boiled chicken breast, and one slice of whole grain bread.
- Snack: 100 grams of Greek yogurt.
- Dinner: 200 grams of steamed fish or poultry meat and vegetable salad.
The second day
- Breakfast: 150 g protein omelet, tea, or coffee.
- Snack: 2 pieces of unsweetened cheesecake.
- Lunch: 150 grams of boiled beef with vegetables.
- Snack: a glass of kefir or yogurt without additives.
- Dinner: 200 g of grilled fish, and 100 g of fresh vegetables.
Day 3
- Breakfast: 2 boiled eggs, coffee, or tea.
- Snack: 1 Apple.
- Lunch: 200 grams of Turkey, 5-7 tablespoons. Boiled brown rice.
- Afternoon snack: unsweetened curd cheese.
- Dinner: 150 g beef, 100 g coleslaw.
Fourth day
- Breakfast: buckwheat porridge with milk, and tea.
- Snack: 1 grapefruit.
- Lunch: 200 g chicken fillet, 150 g green beans.
- Afternoon snack: a glass of fermented baked milk.
- Dinner: 200 g of boiled fish and 150 g of fresh or steamed vegetables.
Day 5
- Breakfast: 150 grams of boiled chicken, cabbage, or cucumber salad.
- Snack: 1 orange.
- Lunch: 200 grams of steamed fish, one slice of whole grain bread.
- Snack: 100 grams of natural yogurt.
- Dinner: 200 g of steamed beef, 150 g of vegetable salad.
The sixth day
- Breakfast: scrambled eggs, tea, or coffee.
- Snack: any citrus.
- Lunch: veal or chicken meat, 100 g vegetables.
- Afternoon snack: a glass of kefir.
- Dinner: 150 g of grilled fish, 100 g of coleslaw.
The seventh day
- Breakfast: salmon steak with vegetable salad, tea, or coffee.
- Snack: 1 Apple.
- Lunch: vegetable soup in low-fat meat broth, 100 g of boiled beef, and one slice of whole grain bread.
- Afternoon snack: cheese souffle.
- Dinner: 100 g of poultry meat-100 g of vegetable salad.
Results
The effect of losing weight on a protein diet, as a rule, becomes noticeable after a week when the first 4-5 extra pounds disappear. The most noticeable result will be in three weeks when the extra pounds go away even more and muscle relief becomes noticeable.
After all, protein diets are designed to get rid of body fat, then you have not lost muscle mass. Protein products are enough for the recovery and building of muscles.
The higher the initial weight a person losing weight
the greater the "loss" during the diet. For example, with a weight of 100 kg and the presence of obesity, you can lose 5-10 kg in two weeks. At the same time, the diet is quite diverse and will not cause disgust for a particular product, as happens on mono-diets.
It is believed that the optimal period when you can adhere to a protein diet with benefit and without harm to health is 10-14 days. During this time, you can lose weight by 8-15 kg.
The minimum duration of the protein diet is a week, and the maximum is 21 days.
For people suffering from kidney disease and even suspecting it, a protein diet is categorically contraindicated.
Reviews of nutritionists
Protein diets are based on very high protein content. A feature of the diet is a feeling of satiety and a quick result of losing weight. Cons - sagging skin due to sudden weight loss. kidney problems due to the high content of protein breakdown products (stone formation, inflammation of the urinary tract); .constipation if a person eats little fiber and high cholesterol due to eating fatty meat.