Hello! Today I will tell you how you can lose up to 3 kilograms in 10 days without hunger and intense training. We were taught that hard work is the only way to achieve results. However, there is a protein diet for weight loss, and with it you can practically lose weight in no time, under many conditions, of course. Here's how to fit into those skinny jeans you never bought.
Looking ahead - protein dietnot suitable as a permanent base, you can practice it several times a year for 7-14 days.
What we will talk about in this post:
- what is a protein diet
- when it can be used and for whom,
- advantages and disadvantages (we will definitely examine the contraindications),
- permitted and prohibited products,
- approximate food for several days,
- opinions from those who have tested the system themselves.
What causes protein loss?
What have you heard about the protein diet? Many people often confuse it with the keto diet. However, there is a small but fundamental difference between these weight loss options. Take a look at the diagram.
- Macronutrient ratio on keto: B - 20%, F - 75%, U - 5%;
- The proportion of macronutrients on a protein diet: B - 70%, F - 5%, U - 25%;
A high-fat diet (keto) means eating a large amount of fat-rich food. If it's fish, it's the fattest, if it's meat, it's definitely not lean. And most importantly, there should be no other elements. Carbohydrates, even complex ones, are forbidden, they can only be obtained from vegetables, herbs and some other products.
Losing weight with protein-rich foods, on the contrary, rather prohibits the consumption of excessively fatty foods and allows a small amount of "long-term" carbohydrates for breakfast or lunch. In addition, you can eat unsweetened dairy products and fermented milk ingredients.
That is, you practically do not limit yourself in food, you do not experience hunger, but at the same time you lose volume and weight. The main thing is to maintain the calorie intake, protein-containing foods are very filling, it may happen that you simply do not get the necessary calories, this slows down the process of losing weight. It can be calculated using the calorie table. There are so many of them on the internet. Print and hang on your fridge for easy counting or use the free app. The daily norm for losing weight with a less active lifestyle is 1200-1500 kcal.
The optimal number of meals per day: 5-6 times in small portions. Coffee, tea without sugar and water are allowed. Muscle mass does not suffer and remains in place, and can even grow with physical activity.
The advantage of this diet is that due to the lack of fast carbohydrates:
- first, excess moisture is removed,
- and secondly, reserves from the sides, hips and abdomen are used.
Therefore, it loses weight quite quickly and you see results immediately. This technique is also called "drying". Athletes actively use it before important competitions.
Protein foods for weight loss: list
Let's see what constitutes a protein product. Many people may have different ideas about them.
Here's what to buy during the diet:
- chicken breast and turkey,
- ham without starch and sugar from the same birds,
- veal, beef, rabbit,
- low-fat cheeses (cheese, feta, tofu),
- low-fat and unsweetened dairy products,
- cottage cheese up to 9%
- sour cream up to 15%
- fish (preferably not too fatty), seafood,
- mushroom,
- vegetable oils,
- lens,
- egg,
- whey protein (optional, but as a snack - salvation for the lazy).
You should also add to your shopping list:
- green vegetables and fruits (avoid too sweet fruits and limit yourself to 1-2 pieces per day),
- leave out oats, buckwheat, brown rice from cereals (albeit in moderation),
- foliage.
Avoid baking as. . . destroys amino acids. The ingredients are best steamed, fried or boiled.
Here is a list of what to exclude from your diet:
- sweets (anything containing sugar),
- Honey,
- rolls and white bread,
- soda and any alcohol,
- semi-finished products, including sausages and frankfurters (even if they are of ideal composition),
- conserve,
- pasta,
- cereals with a high glycemic index (white rice),
- sauces,
- spicy food
- fast food and street food.
Let me remind you that this restriction list is only for 7-14 days. Then you can add the ingredients gradually.
Ideally, eat what they make at home and not in a cafe, and you'll be happy on the scale and in the fitting room.
Protein norm per day
Under normal conditions, without physical activity, a person needs 0. 66-0. 8 g. protein per kilogram of weight (WHO). In the case of a protein diet, this norm is doubled. If you follow a protein diet, the norm is 1. 3-1. 6 g. 1 kg per weight.
The calculation does not take into account the current 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 from BJU's point of view and can be used for a limited time. The most optimal is a week, a maximum of 14 days. If it's longer, it can harm your body and instead of a flat stomach, you can end up with a long list of problems. I will digress at this point.
By the way, for those who do not get enough protein in their daily diet, switching to a similar diet may even be useful - they should change their eating habits.
Amino acids found in foods of animal and plant origin are important for immunity, especially in the cold season. Residents of coastal countries get sick less because they regularly eat oily fish from the sea.
In addition, it is impossible to maintain the youth of the skin without protein. flaccidity, dullness, peeling, early wrinkles - these are among the symptoms in the daily menu of the lack of meat and fermented milk.
It is especially important for women to get all the micronutrients. Their lack leads to inflammatory processes in the female reproductive system, difficulties in conceiving, dizziness, etc.
The pleasant side effects of this diet are decreased appetite and weight loss. I tested it myself - after a good steak, you won't want to eat any time soon. And you completely forget about sweets.
I once did a fish oil regimen and noticed that I craved sweets and cakes less. However, don't rush to the supermarket to get ready. Let's find out, is this menu right for you?
For whom and for how much?
Despite the apparent PP of the diet, it has several limitations.
- First of all, it is not balanced. Carbohydrates and fats descend. Add to that 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 understands that something is missing and begins to rebel. But we don't want that. Ideally, you can take additional vitamins for seven to fourteen days. Of course, after consultation with the doctor.
- Second, the load on the kidneys is significant, which means they are working to the limit. This should not be the case.
- Third, the recommended break between diets is at least 3 months, but preferably six months. In other words, you can't use such an express remedy against New Year's gluttony after March 8. Only two to four times a year, wisely, with a proper grocery list and thoughtful recipes.
Who is suitable and who is not suitable for protein weight loss?
If your health is fine, you are not allergic to amino acids or certain ingredients on the menu, and you want to lose up to 5 kilograms, you can safely switch to a protein diet.
But, as always, I strongly advise you to consult your doctor or registered dietitian before experimenting on your own.
Below is a list of contraindications for which you should not eat a lot of protein for dinner, lunch and breakfast:
- pregnancy and breastfeeding,
- kidney problems,
- diabetes,
- chronic diseases,
- anemia,
- diseases of the female reproductive system,
- liver problems,
- gastrointestinal diseases.
Also, children and adolescents should not be switched to only meat and dairy products. Their growing bodies need a large amount of carbohydrate fuel.
Advantages of the system
We outline all the advantages of the system:
- Relatively safe weight loss technique. This is not a mono-diet that deals a sharp blow to the immune system, and it is not a ruthless detox. In reasonable amounts and with a healthy approach, nothing bad will happen,
- a weight loss system that really works. According to my friends, the kilos were lost without much effort,
- ideal home diet. There are no complicated recipes or dishes. A very simple, understandable food that is sold in every supermarket,
- I don't want sweets at all and my appetite decreases. This is true! I checked myself. Sometimes the need for dinner has completely disappeared,
- you can organize fasting days even on vacation or while traveling (of course, if you have a strong will),
- easy to prepare meals.
What about gaps?
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 foods. You can choose, but many familiar ingredients are still prohibited. For example, the same potato
- At first, weakness and nervousness may appear due to the lack of carbohydrates. Even real sugar withdrawal happens. If you have a sweet tooth, be patient for a few days, it will be easier,
- problems with stool. Constipation can occur due to a lack of fiber. You can solve the problem if you consume vegetable oils in raw form, drink at least one and a half liters of water, and add vegetable salads to your menu,
- smell of ammonia from the mouth. This occurs when there is more protein in the body than usual. Only drinking a lot of fluids helps a little here,
- You need to carefully exit the diet. Many "nutritionists" write that the weight disappears and does not return. Yes, this is true, but provided that you gradually and correctly transition to a normal diet. Gradually take small portions of complex carbohydrates, and only then add sweetsand starchy foods,
- if you are in treatment or don't want to give up alcohol, don't start
- small portions should be eaten 4-6 times. This point is not a definite minus. But if there is a shortage of time, it can be difficult to find an opportunity to have several snacks at work,
- you have to think about the menu so that it is not boring and at least somehow balanced.
Whether or not this weight loss is right for you is up to you. Please read these points carefully and consider your options and needs. If this kind of weight loss isn't right for you, there are many ways you can cut back without harming your health.
Protein diet for weight loss: menu for several days
I offer 3 dining options. You can change and combine the dishes at your discretion. Add something of your own. I deliberately did not time it for the week, because there are many alternatives. You'll see yourself.
Option 1
Breakfast
- Two boiled eggs
- 30 grams of cheese
- Vegetable salad with a teaspoon of oil
- Coffee
Snack
After a few hours, snack on natural yogurt or 5% cottage cheese with a handful of your favorite nuts, topped with a spoonful of sour cream.
Dinner
- Fish steak tilapia or catfish with a small portion of brown rice (about a handful) and cucumber.
- Spinach or mushroom soup.
Dinner
For dinner, we make a stew with vegetables (without potatoes) and chicken. A few hours before bedtime - kefir.
Don't forget to drink several 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 is the perfect start to the day.
Snack
A handful of nuts and vegetables cut into strips.
Dinner
- Soup is a good first course for lunch. Any version without potatoes or rice.
- Chicken fillet fried in spices under a cheese cap.
- A serving of broccoli or cauliflower.
Dinner
- Stewed chicken breast, 3 tablespoons of buckwheat, cucumber salad with tomatoes, herbs and onions. Season with a teaspoon of oil.
- If desired, before going to bed - a dose of whey protein in 3. 2% milk or kefir.
Option 3
Breakfast
- Omelet with vegetables and steamed pieces of turkey.
- Buckwheat bread with feta.
- Coffee or tea.
Snack
Kefir with unsweetened fruit. Sometimes I blend the ingredients in a blender and get a rich smoothie.
Dinner
For lunch, prepare a now fashionable dish: mix some cooked cereal (rice or lentils) in a plate, add chopped lightly salted fish, your favorite vegetables, avocado, bagged eggs, the runny yolk will serve as a sauce. The result is a nutritious meal that lasts well into the evening.
Dinner
- Soup made from chicken legs and green vegetables (broccoli, spinach, celery, onion, cabbage, zucchini).
- Salad of cucumber and canned tuna in its own juice.
As you can see, you will need the easiest recipes and quick meals.
What are people saying?
Girls I know have said they resorted to protein diets when they needed to lose a few pounds quickly. According to them, such weight loss was one of the gentlest in life. You don't have to strictly limit yourself to food intake, on the contrary, you had to force yourself to eat regularly.
Here's what my friend says:
"I was on a protein diet for seven days and lost 3 kilos. Without effort or hunger. The first two days I really wanted sausage and sweets. It was strange to drink tea without sugar. But on the third day somehow it got easier. On the positive side, I have weaned myself off drinking sweet hot drinks. "