Protein diet is one of the most popular, especially among men. Unlike most diets, it helps increase muscle mass and also allows you to have a varied menu for the week. The caloric content of the diet can easily change depending on current energy expenditure. This allows a flexible approach to eating and not feeling hungry.
Is It Possible To Lose Weight On A Protein Diet
Many people wonder if it is possible to lose weight with a protein diet. It ranks at the forefront of the most effective diet programs for weight loss, but the result can only be achieved with regular exercise.
The basic principle of the diet is that protein makes up the majority of the diet. They are a building material for the body, indispensable for muscle growth and an active happy life in general. Their deficiency leads to reduced performance, fatigue and depression.
A protein diet can help a person begin their transformation. Of course, you will have to say goodbye to the sweet and fried, but isn't the result worth it?
Remember: to lose weight, you need to engage in physical education.
What food systems exist (Ducan, ketone, Atkins) and how effective they are
There are several diet programs for 7, 14 or more days based on the predominance of protein in the diet. Let's talk about the most effective.
Ducan System
The point of this system is that a lot of protein and carbohydrates are consumed - in limited quantities.
The Ducan feeding system consists of 4 stages, each of which has its own rules. However, there are common principles for all:
- drink at least 1. 5 liters of water daily;
- Every day should have at least minimal physical activity - exercise and walking.
Step One
The diet at this stage is based on lean protein foods: skinless chicken and turkey, fish, eggs, beef fillet and low-fat dairy products.Frying in oil is strictly forbidden, but you can use all other cooking methods, such as steam.You are also allowed to add spices and herbs to your diet. It is imperative to support the work of the intestines and to take one and a half tablespoons of oat bran daily. It is forbidden to eat pork, sausages, rice and other cereals, fruits, pastries, bread, flour, beans and sugar.
Step Two
This step will now be easier and will take more than two weeks. It combines protein and vegetable days. The protein-vegetable diet is varied and light, especially compared to protein days. The expected weight loss will be more than 4 kg. If you need to lose no more than 10 kg, then the days alternate after one, and if more - 5 after 5. The duration of the stage is calculated based on a simple formula: 1 kilogram lost = 7 days.
Protein days completely repeat the menu from the first step. The only clarification is that it is allowed to add cucumbers. On vegetable days you can eat all kinds of vegetables except beets, avocados and potatoes. They cannot be seasoned with mayonnaise, but can be boiled and baked. You should also consume 2 tablespoons of bran daily. Prohibited foods are the same as before.
Step Three
At this stage the result is fixed. For each kilogram lost, 10 days of fixation are required. Yes, it seems to be very long, but this way you can provide a beautiful figure. It is forbidden to eat sugar, pastries, flour and meat semi-finished products.
It is allowed to use everything that was in the previous stages, but with additives: fruits (not only grapes, dates and bananas), 2 slices of wholemeal bread and 40 g of cheese are added per day. Starchy foods, such as potatoes, can be cooked twice a week. And also 2 times a week you are allowed to organize a holiday and eat whatever you want, but, of course, without bigotry.
Step Four
This step assumes that the food system has already become a habit and has become a way of eating in general. There are no banned products now, but it is recommended to eat protein one day a week. Of course, to attack sweet and harmful and eat it in huge quantities is not worth it - no diet will save you from gaining weight and losing the achieved result.
The ketone diet
This diet allows you to eat meat, high-fat fish, eggs, green vegetables (spinach, cabbage, cucumbers or zucchini), tomatoes, avocados, raspberries, strawberries, mushrooms, vegetables and butter, hard and soft cheeses, low-fat cottage cheese, sour cream and yogurt, as well as all spices, almonds, peanuts, walnuts and pine nuts. Therefore, the menu can be very varied.
The diet is definitely not suitable for those with kidney and cardiovascular problems, diabetes and eating disorders. Here are some of the side effects to follow when following a keto diet:
- negative effect on renal function;
- dehydration, constipation, risk of heart disease.
Keto has advantages and disadvantages, so switching to this diet is worth considering carefully.
Atkins Diet
The Atkins diet is similar to the Ducan diet. There are also 4 steps - introductory, basic (aimed at weight loss), transitional (the result is fixed) and final. The first two steps last 14 days: during this time the body gets used to the new way of eating and recovers. In the future, diet should become a way of life. The diet involves a minimum of carbohydrates, a maximum of protein and complete rejection of alcohol.
Protein is the basis of the diet, unsaturated fats and fiber are also allowed. The latter include avocados, nuts, salmon and vegetable oils. Fiber will be provided by green vegetables and herbs, and some carbohydrates can be obtained from unsweetened fruits, grains and fruits. The diet is not suitable for pregnant women and people with kidney and liver problems.
Dangers of protein diets
Due to serious shortcomings, protein diets cannot be called healthy and safe. Excess protein leads to the development of urolithiasis and adversely affects the functioning of the kidneys, brain and liver. There are a few more significant drawbacks:
- The gastrointestinal tract may be disturbed.
- Animal feed contains cholesterol, even if it is the most dietary poultry meat.
- Eating is usually unbalanced.
We do not recommend sticking to a pure protein diet as they cause health problems for a long time.
List of protein products
To compose the menu correctly, you need to read the list of protein products:
- Meat: chicken and turkey fillet and beef.
- Fish: especially tuna, which is virtually fat-free but has a record protein content among fish.
- Soy replaces meat and fish for vegetarians and people who abstain from meat for other reasons.
- Cottage cheese is an affordable product with a high protein content.
- Cheese contains protein, but it is also high in fat. Not suitable for every diet.
- Beans. Most legumes are high in protein, but beans are especially prominent. Chickpeas and lentils are also good options.
- Buckwheat. Of all cereals, buckwheat contains the most protein and also contains a lot of fiber that is good for the intestines.
If you spend time on physical activity, then you have an increased need for protein. We recommend to pay attention to protein powder mixtures, protein bars.The proteins in these products are well absorbed and the compositions are balanced in amino acids, vitamins, micro- and macronutrients.
Detailed menu of a strict low-calorie diet for the week
The low-calorie diet for a week will allow you to get fast results and generally adjust the body to a new way of eating. This easy-to-lose weight loss diet is based on one principle: Eating 800 calories a day. Consider a menu for very fast weight loss.
Monday
You can have low-fat yogurt and green tea for breakfast.
Snack - a handful of peanuts, lunch - steamed chicken.
Afternoon breakfast - 150 g of low-fat cottage cheese. It is recommended to end the day with a glass of kefir with zero fat.
Tuesday
For breakfast it is recommended to eat 150 g of low-fat cottage cheese and drink coffee without sugar.
Snack - low-fat yogurt, for lunch - boiled beans, for breakfast - a glass of kefir with zero fat. For dinner - I hear a steak.
Wednesday
Start the day with 2 boiled eggs and coffee without sugar. For breakfast - a glass of low-fat yogurt. For lunch - lean fish, like a moment of steam, for breakfast - a glass of kefir with zero fat, and for dinner - a handful of peanuts.
Thursday
For breakfast you can eat low-fat cottage cheese and drink green tea. For breakfast - 2 boiled eggs, for lunch - roasted turkey fillet with mushrooms, and for breakfast - arugula salad. It is advisable to roast trout for dinner.
Friday
For breakfast, fat-free cottage cheese and sugar-free coffee. For a snack - a glass of low-fat kefir, for lunch - boiled beef with beans. For breakfast you can eat boiled cauliflower, and for dinner boiled or roasted lean fish, such as cod.
Saturday
For breakfast you can boil oatmeal in water and drink green tea. For a snack - a handful of peanuts, for lunch - boiled squid fillet,
for lunch - a glass of low-fat yogurt. For dinner - 2 boiled eggs.
Sunday
The last breakfast this week is oatmeal with water and coffee without sugar. For breakfast - a glass of low-fat yogurt, for lunch - lean fish, for example, a moment of steam. Afternoon breakfast - a salad of boiled beans with mushrooms, and for dinner - low-fat cottage cheese.
Protein and vegetable menu for 14 days
Protein and vegetable diet is a perfectly balanced menu that allows you to lose weight easily, quickly, tasty and without side effects.Nutrition is rich in vitamins, fiber and protein - everything that is so important for the body. The following ration is offered every day for 14 days (a cup of green tea is served every day):
| Day | Products |
|---|---|
| 1 | 1 boiled egg with olives, 200 g stewed chicken fillet with vegetables, 200 g broccoli and low-fat yogurt |
| 2 | Water porridge, a handful of dried fruits, 200 g steamed fish with vegetables, 200 g cottage cheese |
| 3 | Protein omelette with tomatoes and arugula, chicken fillet with carrot and cabbage salad, 1 boiled egg with cheese and tomato |
| 4 | 150 g skim cottage cheese with cucumber and buckwheat, smoked turkey fillet with vegetable salad, roasted cod with olives and feta cheese |
| 5 | Water porridge, boiled beef + vegetables, avocado salad, a glass of low-fat or 1% kefir. |
| 6 | Buckwheat with milk, boiled chicken salad, tomatoes and iceberg leaves, sweet salmon with vegetables |
| 7 | Low-fat milk porridge, vegetable salad and 1 boiled egg, stewed mint with wild rice for garnish |
| 8 | This day should be fasting, you can eat vegetables in unlimited quantities (but within reasonable limits) |
| 9 | 150 g Greek yogurt, 2 boiled eggs, stewed cabbage with chicken, 200 g steamed mint with vegetables |
| 10 | Zucchini baked with cheese, boiled beef with vegetables, buckwheat with cottage cheese and milk |
| 11 | Low fat yogurt, baked fish with olives and any salad, low fat or 1% kefir |
| 12 | Water porridge, cod with beans, vegetable salad with chicken |
| 13 | Buckwheat with cottage cheese and milk, turkey fillet with vegetables, cabbage and carrot salad |
| 14 | Oatmeal in water with dried fruits, boiled beef with vegetables, a glass of low-fat yogurt. |
Protein-vegetable diet is balanced and can be recommended for long-term use.
View feedback on results
Usually people first search the internet for how to lose weight on a protein diet, is it really easy to lose weight. Most people report both positive changes in the body and negative effects on health. It is really possible to lose weight without losing muscle, improve relief and not stress the body. There are also a variety of menus for each day, lack of hunger and bad mood. Protein days for weight loss can be organized without harm to health, but the total duration of such a diet should not exceed 14 days, as recommended by doctors.
Protein diet is chosen by those who want not only to lose weight, but also to qualitatively change the body as a whole to look not exhausted, but, on the contrary, a cheerful and fit person. Also, this diet is suitable for those who love clean meat and can easily cope without sausages and sausages. In order not to spoil, those who have lost weight give some advice:
- Drink a glass of warm water in the morning on an empty stomach.
- Have breakfast half an hour after waking up.
- Have dinner 3 hours before bed.
- Drink 2 liters of water a day.
- To avoid stool problems, you should drink 1% kefir.
- For those who can't live without coffee, 1 cup without sugar is allowed.
People's examinations are filled with joy that after 2 weeks people began to notice small changes in their bodies. Although these steps are still quite small, they have already been taken. On the negative side, the majority has an unpleasant body odor that nothing can stop. It is not recommended to sit on this diet for longer than 14 days.
Alas, there are no magic weight loss pills. It is often said that protein diets are effective for weight loss, but this is a misconception. Yes, you can quickly lose a few extra pounds, but this will happen if you significantly limit the amount of calories consumed. Protein alone is not suitable for weight loss.
Interesting recipes
On the one hand, there seem to be very few permitted products and one experiences painful monotony. However, this is not the case, you can easily diversify your protein diet, and simple and delicious recipes for a protein diet for weight loss will help. Don't forget to include hiking, running and other sports in your day. Otherwise there will be no effect.
Protein Shake
Protein shake for weight loss is a sports drink that will saturate your body throughout the day. You will need:
for cooking- 200 ml low fat milk
- 1 chicken egg;
- 1 banana;
- 100 g 9% cottage cheese;
- teaspoon of sugar.
Prepare a blender or mixer from special equipment.
- Beat the peeled egg in a blender with sugar
- Cut the peeled banana into small circles
- Add the banana to the egg bowl, pour in the milk and beat until smooth.
- Now add the curd and beat again.
Done! Enjoy your meal.
Chicken fillet with guacamole sauce
This is an easy to prepare diet meal. Despite the presence of avocado in the composition, the BJU of the dish is 57/25/18. For cooking we need:
- 500 g chicken fillet;
- 1 avocado;
- 1 teaspoon lemon juice
- half a teaspoon of dried garlic;
- 1 teaspoon ground red pepper;
- 1 tablespoon olive oil
- 100 g low-fat cheese;
- coriander and pepper to taste.
First remove the pulp from the avocado and mash it with a fork, then add black pepper, lemon juice, a little salt and spice. Now let's put that table aside for a moment. The remaining salt, spices and dried garlic should be spread with fillets. Put the meat in a pan and fry it on each side for 4 minutes over medium heat. Then sprinkle it with cheese and close the lid to melt the cheese. Then you have to wait a few more minutes, after which you can place the fillet on a plate and place the pre-prepared sauce on top.
Casserole with protein curd
Protein casserole is great for breakfast. To prepare it, you will need:
- 500 g cottage cheese;
- 1 egg;
- 40 g cornstarch;
- 2 proteins;
- 1 tablespoon baking powder
- tablespoon sugar;
- half a teaspoon of vanillin;
- 50 g raisins.
First you need to mix the cottage cheese, eggs and egg whites. Then add the cornstarch and other ingredients. Now put the table in a baking dish and leave for 30 minutes. at 180 degrees. The crust will become crispy and the casserole itself will be tender and satisfying.
Lightly salted trout salad
For this light salad you will need:
- lettuce leaves;
- 4 cherry tomatoes;
- 30 g trout fillet;
- stalk leek;
- tablespoon olive oil for dressing;
- pepper.
You can also add a teaspoon of chia seeds to improve stomach function. The cherries should be cut in half, the trout should be cut into cubes, the onion stalk should be cut into slices. Wash the lettuce leaves, cut into pieces and place on a plate, place all the ingredients on top, season with olive oil and spices. Then you have to mix everything thoroughly. Such a salad should be eaten immediately, it will quickly lose its freshness in the refrigerator.
Conclusion
Protein diets start you on the path to weight loss, building a strong and beautiful body. In combination with sports activities, especially jogging, during the period of observance it will turn out that you will lose a little weight and lose fat, not muscle. The feeling of hunger will not torment, but you should definitely drink enough water, exercise, walk and consume fiber.
Remember that a diet rich in animal products is not safe for your health due to their cholesterol content.
It is recommended to add vegetables to the protein diet, at least 400 g per day, except potatoes. This will help you maintain a balanced diet.