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, is considered the main building block of new cells. Many diets limit the intake of protein foods, so people start to have health problems. However, protein diets for rapid weight loss are not, as they are based on the following products.

The role of protein in the body

Protein is considered to be a very important nutrient in the human body. During the digestion process, they are converted into amino acids, which are necessary for normal muscle growth, maintenance of a healthy condition and active life. If they are present in small amounts in the human body, it indicates changes in hormonal levels, chronic fatigue or liver problems. Protein is especially necessary for people who associate their lives with sports activities, because it is the main material for creating a beautiful terrain.

General principles of nutrition

Following a protein diet for weight loss, you should eat partially every 3 hours, eating small portions so that you do not feel hungry. The diet should include foods high in protein, which include: fish, tofu cheese, dairy products, seafood, etc. If the menu includes carbohydrate products, then they are allowed only with a low glycemic index.

Cooking rules

When following a protein diet, you should follow these cooking rules:

1. Use only handmade sauces in salad dressing. It is recommended to replace mayonnaise with soy sauce, but to use kefir in vegetable sauce.
2. When preparing a vegetable stew, it is important to add spices to it, it is recommended to use: ground ginger, oregano and curry. Selected spices should be added in small quantities, as they should be in the container only 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 fruit in the diet be unprocessed.
5. Use as drinks: tea, coffee, freshly squeezed juices, fruit drinks and fruit drinks.

Duration

The duration of a protein diet should not exceed two weeks, ideally between 1 week and 10 days. This advice is given to avoid overloading the liver. The break must be at least 4 months. A 10-day protein diet is the most popular option.

Advantages and disadvantages

Benefits include:

• the high efficiency of such a diet allows you to lose up to 10 kilograms, but in the case of obesity - much more;
• short compliance period;
• there will be no compelling desire to eat something during the diet, unlike other diets;
• the result obtained after the diet is maintained for a long time;
• diet insists on performing some physical activities, for example: fitness, various exercises at home, going to the gym;
• the diet will be varied;
• you can independently choose the food recipes you eat.

Disadvantages of a high protein diet for weight loss are:

• such a diet puts a significant strain on the internal organs, especially affecting the kidneys, because large amounts of protein products are consumed;
• high protein intake results in an imbalance of minerals and vitamins needed by the body;
• following a diet can cause digestive disorders;
• there is a risk of possible water imbalance in the body;
• such a diet can exacerbate chronic diseases and raise blood pressure.

Contraindications

Contraindications include:

• musculoskeletal disorders;
• lactation period;
• digestive system disorders;
• any violations of kidney function;
• liver disease;
• the period of birth of the child;
• cardiovascular disorders.

Variants

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

Protein-carbohydrates

The difficulty with losing weight with a protein-carbohydrate diet is that limiting the caloric content of foods burns muscle tissue instead of fat.

This diet food consists of 3 stages:

1. Protein cycle. It usually takes 2 to 3 days. Due to the loss of glycogen due to lack of carbohydrates in the diet, the body gradually begins to burn adipose tissue. It works like a day of fasting.
2. Carbohydrate cycle. It takes 1 to 2 days, during which time the human body is replenished with the main source of energy - carbohydrates.
3. Mixed cycle. Within 24 hours, a person will eat a moderate diet, both protein and carbohydrates are added to the menu.

Atkins

In this diet, fish and meat in the diet are in a balanced amount with vegetables and fruits, while the consumption of carbohydrates is reduced, but the fat and protein in the menu is unlimited. You can lose 3 to 5 kilograms in the first 14 days.

Ducan

The diet developed by nutritionist Dukāns focuses on minimizing carbohydrates, contains only protein, and includes bran to improve digestion. The technique is divided into 4 stages, each with an individual length. The diet is quite effective, and after 5 days you can notice weight loss of 3-5 kilograms.

Doctors

The basic rule of this diet is to change the days of protein and carbohydrates. This allows you to lose about 7 kilograms 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 following this dietary food:

• protein day on an empty stomach will need to drink 1 glass of warm water and for breakfast eat boiled chicken eggs and herbs that can be used as: celery, dill or parsley;
• cooked chicken skin without skin must be eaten before 15. 00 and you will need to eat at least 800 grams of meat a day, divided into several meals;
• carbohydrates a day can eat up to 5 kilograms of vegetables.

What can you eat

If you decide to follow a protein diet, you should first read the list of allowed and forbidden foods to make the right diet in the future.

Protein foods

A protein diet means what you can and can't eat - the list of foods is shown below:

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

How to choose meat

Lean meat is the main protein content, so following this diet, it should be included in the diet. The following meat products are recommended: duck, chicken, lamb, beef and turkey.

The following meat products must be excluded from the diet:

• sausages;
• sausages;
• canned meat;
• pork;
• smoked meat.

Protein drinks

Drink options:

1. Mix one tablespoon of any nut with a spoonful of honey and add the resulting mixture in a glass with 200 grams of kefir.
2. For cooking you will need to take 130 grams of low-fat cottage cheese, 1 teaspoon of bran, any fruit and 130 grams of low-fat fermented fried 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 you will need to mix the following ingredients: 1 tablespoon cocoa, 1 tablespoon bran and 100 grams of low-fat cottage cheese.

Sample menu for the week

Protein diet for weight loss in the form of a weekly menu:

Monday

1. For breakfast. Tea or coffee with a low-fat cottage cheese in an amount of 200 grams.
2. For lunch. 1 large orange.
3. Dinner. Brown risk in small quantities with boiled chicken fillet.
4. Snacks. Protein drink.
5. Dinner. Boiled fish fillet with vegetable salad.

Tuesday

1. For breakfast. Tea and 2 boiled eggs.
2. For lunch. 1 large apple.
3. Dinner. Fried chicken breast in the amount of 100 grams with a small piece of rye bread.
4. Snacks. A glass of unadulterated yogurt.
5. Dinner. Fried pollack with vegetable salad.

Wednesday

1. For breakfast. Buckwheat porridge with milk and coffee.
2. For lunch. Banana.
3. Dinner. Cheese soup with a small piece of black bread.
4. Snacks. Protein drink.
5. Dinner. 200 grams of roast lamb with vegetable salad.

Thursday

1. For breakfast. Chicken omelette and unsweetened tea.
2. For lunch. Grapefruit and apple.
3. Dinner. Spinach soup with crispy bread.
4. Snacks. Curd cheese without additives.
5. Dinner. 150 grams of grilled fish and fresh vegetables.

on Friday

1. For breakfast. 150 grams of low-fat cottage cheese, coffee.
2. For lunch. 2 sugar-free cheesecakes.
3. Dinner. Liver in sour cream with vegetable salad.
4. Snacks. Cottage cheese souffle.
5. Dinner. Two egg omelette, fresh tomato.

on Saturday

1. For breakfast. A couple of oatmeal cakes and a glass of fermented fried milk.
2. For lunch. Apple.
3. Dinner. Vegetable broth, 150 grams of chicken breast, a slice of wholemeal bread.
4. Snacks. Milk jelly.
5. Dinner. Boiled beef in the amount of 150 grams with cabbage salad.

Sunday

1. For breakfast. Oatmeal pancakes with tea.
2. For lunch. Two tangerines.
3. Dinner. Chicken meatballs with 200 grams of asparagus.
4. Snacks. Protein drink.
5. Dinner. 200 grams of steamed fish, fresh vegetables.

How to get out

When the 4-week protein diet is over and the desired result is achieved, it does not mean that you have to eat everything the next day. If you do, the weight lost will come back and all previous efforts will be in vain. To prevent this from happening, dietary foods should be phased out.

To strengthen the results, you should get used to tea and coffee without sugar, as well as do not eat flour and sweets in large quantities, do not overeat fatty foods. It is recommended to drink a glass of water and eat oatmeal or low-fat cottage cheese before breakfast. Vegetables can be eaten in any way except frying. Even for the first time after leaving the diet, you should not eat potatoes and gradually introduce your usual diet.

Why a diet may not work

Many studies have shown that proper diet can clearly reduce weight loss. However, there are cases when the numbers on the scales do not get happy or do not decrease at the end of such a diet.

The reason can be several things. First, it can happen in the case of extremely low physical activity of a person, while consuming quite a large amount of food. In this case, the energy stored in the food will not be wasted and the kilograms cannot be burned in any way.

Second, the cause may be a slow metabolism. First, such people need to improve their metabolism, and then try to follow a diet again.

And the last factor, if the desired result is not, may be constipation. Intestinal disorders should be treated, diet should be changed accordingly and medical attention should be sought if necessary.

Recipes

It may seem to some that the protein menu is very limited and monotonous, but in reality they can be used to prepare a variety of delicious meals for a protein diet.

The first

Detailed way to make spinach puree soup:

1. Boil the chicken breast in 0, 5 liters of water until soft.
2. Obtain the meat without emptying the broth.
3. Wait for the meat to cool 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 1/3 cup milk and sakuliet with a blender.
8. Add spices to taste, you can use basil or nutmeg.

Cheese soup:

1. Boil the selected meat.
2. Wait for it to cool and cut 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.

Secondly

Liver in sour cream:

1. Separate 500 grams of liver from veins.
2. Grate the carrots on a coarse grater.
3. Onion cut into half rings.
4. Fry the vegetables until golden brown.
5. Add 2 tablespoons of sour cream.
6. Add raw liver and a little water.
7. Simmer until fully cooked, stirring constantly, for 15 minutes.

Chicken cutlets:

1. Roll out half a kilogram of chicken breast through a meat grinder.
2. The resulting minced meat will need to add 100 grams of grated cheese.
3. Add raw egg.
4. Add spices.
5. Make meatballs by hand.
6. Bake in the oven for 30 minutes.

desserts

Oatmeal pancakes:

1. Half a glass of milk mixed with 4 tablespoons of 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 tablespoons of fast-acting gelatin in the milk.
4. Mix the contents thoroughly.
5. Pour into molds.
6. Refrigerate until hardened

Feedback

• First review, girl, 25 years old: "The protein diet was useful to me after breastfeeding. First, I found the menu" 14-day protein diet with a menu "and started to follow it to lose weight. "It was easy to stick to the rules, and since I'm a huge fan of protein foods, I was just happy to be able to get results without much effort. After all, you could eat almost anything I like. "
• Second review, female, 31: "In the process of adjusting, I realized that the protein diet was not really mine. I found it difficult because I am not a big fan of poultry in my life. , because by the summer I managed to get the desired parameters.
• Third review, female, 41: "I have a huge number of unsuccessful experiments with diets that have ruined my health well. But when I accidentally started a protein diet, I immediately noticed a difference from the rest. It doesn't require strict limits on the amount of food consumed. the main condition is that the diet should be protein-based. At the same time the body received enough energy and I was able to live normally without serious restrictions. And by the end of the diet I was very pleased with the figure on the weight, which became 6 kilograms less, and they did not returneven after two years.