Protein diet is one of the most popular, especially among men. Unlike most diets, this helps increase muscle mass, and also allows you to have a varied menu for a week. The caloric content of the diet can change easily depending on current energy costs. This allows for a flexible eating approach and does not feel hungry.
Is it possible to lose weight on a protein diet
Many people wonder if it is possible to lose weight on a protein diet. It ranks at the top of the most effective nutrition programs for weight loss, but the results can only be achieved with regular exercise.
The main principle of the diet is that protein makes up the bulk of the diet. They are building materials for the body, essential for muscle growth and a generally active happy life. Their deficiency causes decreased performance, fatigue and depression.
A protein diet can help a person begin his or her transformation. Of course, you should say goodbye to sweet and fried, but isn’t the result worth it?
Do not forget: to lose weight, you need to do physical education.
What is the nutritional system available (Ducan, ketone, Atkins) and how effective is it?
There are several nutrition programs for 7, 14 or more days based on the superiority of protein in the diet. Let's talk about the most effective.
Ducan System
The meaning of this system is that a lot of protein is consumed, and carbohydrates - in limited quantities.
The Ducan dining system consists of 4 stages, each with its own rules. However, there is a general principle for everyone:
- drink at least 1. 5 liters of water daily;
- daily minimum physical activity - exercise and walking.
First step
Foods at this stage are based on lean protein foods: skinless chicken and turkey, fish, eggs, beef tenderloin, and low-fat dairy products.It is forbidden to fry in oil, but you can use all other cooking methods, such as steam.In addition, it is permissible to add spices and seasonings to food. It is important to support the work of the intestines and take one and a half tablespoons of oat bran every day. It is forbidden to eat pork, sausages, rice and other cereals, fruits, sweets, bread, flour, nuts and sugar.
Step two
This step will be easier and will take more than two weeks. It combines protein and vegetable days. The protein-vegetable diet is varied and light, especially when compared to protein days. Estimated weight loss will exceed 4 kg. If you need to lose weight not more than 10 kg, then the days alternate with each other, and if more - 5 after 5. Stage duration is calculated based on a simple formula: 1 kilogram lost = 7 days.
Protein of the day completely repeats the menu from the first step. The only explanation is that it is allowed to add cucumbers. On vegetable day, you can eat vegetables except beets, avocado and potatoes. They cannot be seasoned with mayonnaise, but can be boiled and baked. You also need to take 2 tablespoons of bran every day. Prohibited food is the same as before.
Step three
At this stage, the results are fixed. For every kilogram dropped, it takes 10 days to set. Yes, it seems very long, but this is how you can give a beautiful figure. It is forbidden to eat sugar, sweets, flour and semi-finished meat products.
Allowed to use everything available at the previous level, but with the addition: fruits added daily (not just grapes, dates and bananas), 2 slices of whole wheat bread and 40 g of cheese. Starchy foods, such as potatoes, can be cooked twice a week. And also 2 times a week is allowed to arrange a vacation and eat whatever you want, but, of course, without fanaticism.
Step four
This step assumes that the food system has become a habit and has basically become a way of eating. There are currently no banned products, but it is recommended to regulate with protein one day a week. Of course, attacking sweet and dangerous and eating it in large amounts is not worth it - no diet can save you from weight gain and loss of results achieved.
Ketone diet
This diet allows you to eat meat, high-fat fish, eggs, green vegetables (spinach, cabbage, cucumber 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.
Diet is definitely not suitable for those with kidney and cardiovascular problems, diabetes and eating disorders. Here are some side effects to follow when following a keto diet:
- negative effects on kidney function;
- dryness, constipation, risk of heart disease.
Keto has significant advantages and disadvantages, so switching to this diet should be carefully considered.
Diet Atkins
The Atkins Diet is similar to the Ducan Diet. There are also 4 steps here - introduction, main (aimed at weight loss), transition (permanent results) and end. The first two steps last 14 days: during this time, the body gets used to eating and rebuilding new ones. In the future, diet should be a way of life. This diet requires minimum carbohydrates, maximum protein and complete alcohol rejection.
Protein is the basis of diet, fats and unsaturated fiber are also allowed. The latter includes avocado, beans, salmon, and vegetable oils. Fiber will be provided by green vegetables and herbs, and some carbohydrates can be obtained from fruits, cereals and fruits without sugar. The diet is not suitable for pregnant women and people with kidney and liver problems.
The dangers of a protein diet
Due to serious deficiencies, a protein diet cannot be called healthy and safe. Excess protein leads to the development of urolithiasis and has a negative impact on kidney, brain and liver function. There are some more obvious disadvantages:
- The gastrointestinal tract may be disturbed.
- Animal foods contain cholesterol, although it is the most abundant bird food.
- Nutrition is generally unbalanced.
We do not recommend following a protein diet simply because it causes health problems in the long run.
List of Protein Products
To organize the menu properly, you should familiarize yourself with the list of protein products:
- Meat: chicken and turkey, and beef.
- Fish: especially tuna, which is practically fat-free, but has a protein content in fish.
- Soy replaces meat and fish for vegetarians and people who stay away from meat for other reasons.
- Curd is an affordable high protein product.
- Cheese contains protein, but also contains a lot of fat. It is not suitable for every diet.
- Peanuts. Most legumes are high in protein, but nuts are very prominent. Beans and lentils are also good choices.
- Soba. Of all the grains, buckwheat contains the most protein, and also contains a lot of fiber that is useful for the gut.
If you spend time on physical activity, then you need an increase in protein. It is best to note a mixture of protein powders, protein bars.The protein in this product is well absorbed, and the composition is balanced in amino acids, vitamins, micro and macro elements.
Detailed menu on a strict low-calorie diet for the week
A low-calorie diet for a week will allow you to get quick results and generally adapt your body to a new diet. This simple weight loss diet is based on one principle: Eat 800 calories a day. Consider a menu for very fast weight loss.
Monday
You can enjoy low-fat yogurt and green tea for breakfast.
Snack - a small amount of beans, lunch - steamed chicken.
Afternoon snack - 150 g of lean cottage cheese. It is recommended to end the day with a glass of lean kefir.
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 afternoon snack - a glass of lean kefir. For dinner - chum steak.
Wednesday
Start the day with 2 boiled eggs and unsweetened coffee. For snacks - a glass of low-fat yogurt. For lunch - lean fish, such as steamed pollock, for afternoon snacks - a glass of lean kefir, and for dinner - a small amount of nuts.
Thursday
For breakfast, you can eat low-fat cottage cheese and drink green tea. For snacks - 2 boiled eggs, for lunch - roast turkey fillet with mushrooms, and for afternoon snacks - rucola salad. It is recommended to roast trout for dinner.
Friday
For breakfast, fat-free cottage cheese and sugar-free coffee. For snacks - a glass of low-fat kefir, for lunch - boiled beef with nuts. For afternoon snacks, you can eat boiled cauliflower, and eat with boiled or grilled lean fish, such as cod.
Saturday
For breakfast, you can boil wheat porridge in water and drink green tea. For snacks - a handful of beans, for lunch - boiled squid fillet, 
for an afternoon snack - a glass of low-fat yogurt. For dinner - 2 boiled eggs.
Sunday
Last breakfast this week - oatmeal porridge over water and sugar-free coffee. For snacks - a glass of low-fat kefir, for lunch - lean fish, for example, steamed pollock. Afternoon snacks - boiled bean salad with mushrooms, and for dinner - low-fat cottage cheese.
14 days protein and vegetable menu
Protein and vegetable nutrition is a balanced menu that allows you to lose weight easily, quickly, deliciously and without side effects.Nutrition is rich in vitamins, fiber and protein - all of which are very important for the body. For 14 days, the following rations are offered daily (a cup of green tea is required for breakfast daily):
| Hari | Products |
|---|---|
| 1 | 1 boiled egg with olives, 200 g of steamed chicken with vegetables, 200 g of broccoli and low-fat yogurt |
| 2 | Porridge on the water, a handful of dried fruit, 200 g of steamed fish with vegetables, 200 g of cottage cheese |
| 3 | Protein omelet with tomatoes and rucola, chicken fillet with carrots and cabbage salad, 1 boiled egg with cheese and tomatoes |
| 4 | 150 g of lean cottage cheese with cucumber and buckwheat, steamed turkey fillet with vegetable salad, grilled fish with olives and feta cheese |
| 5 | Porridge over water, boiled beef + vegetables, avocado salad, low-fat glass or 1% kefir. |
| 6 | Soba with milk, boiled chicken salad, tomatoes and ice leaves, salmon chum with vegetables |
| 7 | Porridge with low-fat milk, vegetable salad and 1 boiled egg, boiled pollock with wild rice for garnish |
| 8 | Today is definitely a day of fasting, you can eat vegetables in unlimited quantities (but within reasonable limits) |
| 9 | 150 g of Greek yogurt, 2 boiled eggs, boiled cabbage with chicken, 200 g steamed pollock with vegetables |
| 10 | Zucchini baked with cheese, boiled beef with vegetables, buckwheat with cottage cheese and milk |
| 11 | Low fat yogurt, grilled fish with any olives and salads, low fat or 1% kefir |
| 12 | Porridge over water, cod with beans, vegetable salad with chicken |
| 13 | Soba with cottage cheese and milk, steamed 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. |
A balanced protein-vegetable diet and can be recommended for long-term use.
Results Feedback Comments
Usually the first time people search the Internet on how to lose weight on a protein diet, is weight loss very easy to do. A large number of people report positive body changes and negative health effects. It is very possible to lose weight without losing muscle, increasing relief and not putting pressure on the body. There is also a variety of menus for each day, the absence of hunger and bad mood. Protein days for weight loss can be arranged without compromising health, but the total diet should not exceed 14 days as recommended by the doctor.
The protein diet is chosen by those who want to not only lose weight, but also change the body qualitatively in general, so that it does not look tired, but on the contrary, cheerful and fit people. Also, this diet is suitable for those who love pure meat and can do it easily without sausages and sausages. To avoid damage, those who have lost weight give some tips:
- Drink a glass of warm water in the morning on an empty stomach.
- Breakfast half an hour after waking up.
- Dinner 3 hours before bed.
- Drink 2 liters of water a day.
- To avoid problems with feces, you need to drink 1% kefir.
- For those who cannot live without coffee, 1 cup without sugar is allowed.
People reviews are filled with joy that in 2 weeks people start to notice small changes in their body. Although these steps are still relatively small, those steps have already been taken. Of the negatives, the majority have an unpleasant odor from the body, which nothing can bother. It is not recommended to use this diet longer than 14 days.
Unfortunately, there are no magic weight loss pills. It is often said that a protein diet is effective for weight loss, but this is a misconception. Yes, you can lose a few extra pounds quickly, but this will happen if you limit the amount of calories you eat significantly. Protein alone is not suitable for weight loss.
Interesting recipes
On the one hand, it seems that only a few products are allowed and someone needs a painful monotony. However, this does not happen, you can easily diversify your protein diet, and a simple and delicious recipe for a protein diet for weight loss will help in this regard. Don’t forget to include hiking, running, and other sports in your day. Otherwise, there will be no effect.
Protein Shake
Protein Slimming Shake is a sports drink that will moisturize your body throughout the day. To cook, you will need:
- 200 ml low fat milk
- 1 chicken egg;
- 1 banana;
- 100 g 9% cottage cheese;
- one teaspoon of sugar.
Prepare a blender or mixer from special equipment.
- Beat peeled eggs in a blender with sugar
- Cut the peeled bananas into small circles
- Put the bananas in an egg bowl, pour in the milk and beat until well combined.
- Now add the curd and beat again.
Done! Enjoy your meal.
Chicken fillet with guacamole sauce
These are easy-to-prepare diet foods. Although there is avocado in the composition, BJU serving is 57/25/18. To cook, 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 of olive oil
- 100 g of low-fat cheese;
- coriander and pepper to taste.
First, remove the pulp from the avocado and mash with a fork, then add the pepper, lemon juice, a pinch of salt and seasoning. Now let's put this mass aside for a moment. The remaining salt, spices and dried garlic should be smeared with fillets. Put the meat in a pan and fry on each side for 4 minutes over medium heat. After that, sprinkle with cheese and close the lid to melt the cheese. Next, you have to wait a few more minutes, after which you can place the fillets on a plate and place the sauce that has been prepared in advance.
Protein Curd Casserole
Casserole protein is perfect for breakfast. To complete it, you need:
- 500 g cottage cheese;
- 1 egg;
- 40 g of corn flour;
- 2 egg whites;
- 1 tablespoon of baking powder
- one tablespoon of sugar;
- half a teaspoon of vanillin;
- 50 g raisins.
First mix the curds, eggs and egg whites. Then add the cornstarch and the rest of the ingredients. Now put the mass in a baking pan and leave for 30 minutes. at 180 degrees. The crust will turn crispy, and the casserole itself will be soft and satisfying.
Lightly salted trout salad
For this light salad, you will need:
- lettuce leaves;
- 4 cherry tomato seeds;
- 30 g trout fillet;
- onion stalks;
- one tablespoon of olive oil for dressing;
- pepper.
You can also add a teaspoon of chia seeds to improve stomach function. Cherries need to be cut in half, trout - into cubes, onion stalks - into slices. We wash the lettuce leaves, cut into small pieces and place on a plate, put all the ingredients on top, season with olive oil and seasoning. Then you need to mix everything thoroughly. Such a salad should be eaten immediately, it will quickly lose its freshness in the refrigerator.
Conclusion
A protein diet makes you embark on a journey of losing weight, building a strong and beautiful body. In combination with sports loads, especially jogging, during the compliance period, weight will drop slightly, and fat, not muscle, will be lost. Feeling hungry will not hurt, but you must drink enough water, exercise, walk and take fiber.
Remember that a diet rich in animal products is not safe for your health because of its cholesterol content.
It is best to add vegetables to a protein diet, at least 400 g a day, excluding potatoes. This will help keep your diet balanced.