Protein diet for weight loss: the menu of the week contains various foods with the highest protein content, which can lead to malfunction of some organs, impair the immune system and have a number of contraindications. Nutritionists recommend this method to lose extra pounds or gain muscle mass only to healthy people, and no more than once a year.
A strong blow to the body requires months of recovery, but it will give serious results and is suitable for those who can not refuse fish and meat dishes. It is strictly forbidden to eat sugary foods on this type of diet, which can cause significant discomfort for sweet lovers and impair brain activity. About which varieties there are, positive and negative points, menus and information can be found in the following text.
The effect of proteins on the human body
Protein, which is necessary for the normal development and function of the human body, is harmful in both excess and deficiency. Together, let's try to understand this complex mechanism and find out all the advantages and disadvantages of the dominance of protein in the diet for muscle and fat mass.
Protein is a nitrogen-containing complex organic compound that distinguishes it from carbohydrates and fats. This is a structural element of cells and the human body is deprived of the ability to synthesize protein independently. It follows that it can only be obtained from the outside - by eating it with food inside. Scheme of this type of connection:
- Ingestion with food.
- Destruction of the digestive system into amino acids.
- Synthesis of proteins and enzymatic substances from decay products.
So a protein deficiency contributes to the following:
- slowed growth and development;
- lack of enzyme substances for digestion;
- anemia;
- Decrease in defense ability;
- dystrophy;
- decreased muscle mass.
Since the essence of the protein diet is the increased amount of protein consumed, it should be said how its excess will affect, which will lead to:
- excessive load on the kidneys;
- increase the likelihood of cardiovascular diseases;
- bone weakness due to loss of calcium (excreted in the urine through the body) and osteoporosis;
- metabolic disorder;
- gastritis;
- constipation and other disorders of the gastrointestinal tract;
- headache.
The risk of developing illnesses increases if the recommendations are not followed: drinking too little water, lack of physical activity, non-compliance with contraindications, etc.
Protein Diet: How It Works
The principle is as follows:
- increased protein intake;
- Reduce carbohydrates to a minimum.
When ingested with food, protein compounds that have not been processed by the body become:
- glucose;
- fat.
This diet serves as an express tool for the loss of excess adipose tissue. Protein foods take a long time to digest, so there is no feeling of hunger. To reduce the load on organs, you should take in a large amount of water, which increases in the hot season.
A lack of carbohydrates can lead to a disruption of the metabolism. Therefore, this type of diet should be approached with caution and only after consulting a specialist, so as not to injure yourself.
Benefits of a protein diet
This nutritional system assumes rapid weight loss without the desire to eat. Other positive aspects:
- long saturation;
- variety in nutrition;
- The calories for the food consumed are not limited.
- Retention of results over a long period of time, provided that the exit rules are observed;
- Efficiency in the form of ten kilograms in fourteen days.
Who is contraindicated on a protein diet?
With obvious advantages, the power supply system is not without its disadvantages in the form:
- unbalanced diet;
- considerable stress on organs;
- Loss of minerals (excreted in the urine);
- lack of vitamins, minerals and nutrients;
- Rejection of sweet flour products (creates discomfort for lovers);
- mandatory physical activity is required - without it, the body will be harmed.
Due to its shortcomings, the program has a number of contraindications:
- pregnancy period;
- age of the children;
- age over 60 years (possible thrombosis);
- kidney and liver diseases;
- gallstone disease;
- diseases or abnormalities in the work of the gastrointestinal tract;
- oncological diseases;
- Presence of neoplasms.
Eating large amounts of protein can be life threatening in some cases. Therefore, you should first consult a nutritionist and therapist about contraindications.
Rules
Recommendations:
- compulsory physical activity in the form of a series of exercises;
- You should burn more calories per day than you consume (the difference should be three hundred kilocalories).
- take small portions, but often;
- Consumption of metabolism boosters and natural fat burners (coffee, green tea);
- Calculation of the minimum amount of protein - forty grams / day - and the maximum - 140 grams / day;
- additional use of vitamin and mineral complexes.
In the early days, weight loss occurs due to fluid loss, possibly weight gain due to muscle growth. The weight loss program is unbalanced, promotes the loss of minerals and requires the mandatory introduction of multivitamins. The measure avoids exhaustion and its consequences in the form of brittle nails, excessive strand loss, etc.
Types of protein diets
This type of food combines a number of diets developed by various nutritionists. The difference lies in the duration and the rules:
- according to Dukan(in stages, has a number of requirements, calorie counting is not necessary, you need to consume a reduced amount of salt and prevent thirst);
- by Malysheva(lasts twenty-eight days, does not leave you feeling hungry, you have to eat five times, you have to count calories, you have to eat simple carbohydrates);
- Kremlin view(assuming a rating - 1 = 1 gram of carbohydrates / 100 grams of this product - and vegetable days);
- according to Atkins(low-carbohydrate system, use of cheese, meat, dairy products prohibited);
- by Maggi(three meals a day, there are two options - egg and cottage cheese, calorie counting is required).
The positive and negative aspects of each type are listed in the following table:
| Title | Suitable for | Advantages | Cons |
| Ducan | Everyone | You don't have to count calories and restrict your diet | Contraindicated in diseases of the central nervous system |
| Malysheva | Those who want to improve their health and lose weight for a long time | Long lasting results, simplicity, no overeating | Weight loss occurs slowly, low metabolic rate, contraindicated in children, adolescents, pregnant women, heavy physical work and the presence of chronic diseases |
| Kremlin | Overweight people | Significant loss of kilograms while maintaining mental comfort | Reduced mental activity, not suitable for lovers of sweets, not acceptable for diseases of the kidneys, heart, gastrointestinal tract, pregnancy |
| Atkins | Everyone | Faster and more effective weight loss, improves kidney and other organ function | It is forbidden to eat many important foods |
| Maggi | Everyone | Self-selection of the menu, simple rules, no age restrictions | Requires an increased amount of eggs, which leads to increased cholesterol levels |
The Ducan Diet focuses on lowering carbohydrates in the early stages. To improve the functioning of the digestive system, the diet is supplemented with bran. In the following stages, the body continues to lose weight, but foods high in carbohydrates return to the menu.
Malysheva's program is based on a long-term weight loss system that leads to long-term results. Basic principles: take at least two liters or ten glasses of water during the day, avoid sugar and salt, overeating is not permitted.
The Atkins system combines the following requirements:
- The amount of meat and fish should correspond to vegetables and fruits.
- reduced carbohydrate volume;
- Protein and fatty foods are not limited in the amount consumed.
There is also a classic version:
- five days;
- ten days;
- a fortnight.
Approved products
There are two requirements for foods that can be consumed as part of a protein diet:
- high protein content;
- low concentration of the fat component.
Only materials that meet these requirements can be used as ingredients for the preparation of the daily menu. The list contains (name / example):
- lean poultry / chicken, turkey;
- rabbit meat;
- veal;
- lean beef;
- offal / liver (contains vitamins and minerals in the chemical composition);
- lean fish / tilapia;
- salad;
- parsley;
- coriander;
- dill;
- vegetables / cucumber, tomato, onion, zucchini;
- chicken or quail protein;
- Fruit crops and juices / apple, citrus fruits;
- porridge from rice, buckwheat, oats (no more than one hundred and sixty grams / day);
- bread (maximum 60 grams / day);
- tea;
- natural coffee;
- still mineral water;
- low-fat dairy products of natural origin in the classic version / milk, kefir, yogurt, cottage cheese;
- spices / black, red pepper;
- Sauces / soy etc.
Maybe the use of apple cider vinegar, seafood, tofu cheese, low fat cheese.
The nutritional value is not an indicator of the suitability of a component, one should focus on the amount of carbohydrate and fat components. When calculating the amount of protein, data from manufacturers' food packaging should be used as a source of information.
Prohibited products
The following checklist can help determine the suitability of foods. These include:
- Pork, fish with a high percentage of fat;
- noodles;
- baked goods;
- all types of grain except those specified in the permitted list;
- fruit crops (only apples and citrus fruits are allowed) (bananas are not recommended);
- potatoes (high starch content);
- corn;
- carrots (contains sugar);
- beets (contains sugar);
- fructose;
- sugar and sweeteners;
- juices (except allowed);
- products containing sugar;
- drinks with added sugar;
- carbonated water (mineral and other types of drinks);
- mayonnaise;
- ketchups;
- all sauces that contain a high percentage of fat.
Protein drinks
Daily in the diet should be at least 1, 2 and no more than 1, 6 grams of protein for the normal function of the body. You can also set the norm by drinking beverages with an increased content of this component during the day. There are three drink options:
- Protein shakes made from powders;
- homemade cocktails;
- milk, fermented milk products, juices separately.
Powder protein shakes are concentrated blends with minimal or no fat and carbohydrate components. A special feature is the easy assimilation.
You can make a high protein drink by mixing the simple foods you can find in the kitchen. The table shows the possible variations:
| Title | Components | Volume, grams / amount, pieces | Kcal / gram protein |
| With a banana | Quark 0% banana milk |
100 1 200 |
293/24 |
| Egg | Chicken egg white milk Quark 0% Syrup |
1 200 50 Two teaspoons |
200/17 |
| Fruit | Quark 0% milk peach honey |
100 100 One fifth tablespoon |
198 / 19. 5 |
| With spinach | Banana Low-fat Greek yogurt Spinach Vanilla extract |
half 150 225 A quarter of a teaspoon |
196 / 22. 4 |
| Oats and berries | Oatmeal milk Berries, frozen honey Greek yogurt ice cream |
45 230 80 Three tablespoons 100 One or two dice |
557/23 |
The drinks listed in the table are rich in protein, not all are suitable for diets. When choosing, you should adhere to the list of prohibited foods for a particular diet.
7-day protein diet menu
When compiling a daily menu, the manufacturer's information on the composition of the product should be taken into account. General data are given in the list(Name / Calories / Protein / Fat / Carbohydrates):
- Chicken fillet / 110/23, 1/1, 2 / -;
- Ideyka fillet / 84 / 19. 2 / 0. 7 / -;
- rabbit meat / 173/33 / 3. 5 / -;
- beef / 250/26/15 / -;
- tilapia / 96/20. 1 / 1. 7;
- flounder / 83/16, 5/1, 8 / -;
- hake fish meat / 86 / 16. 6 / 2. 2 / -;
- cod / 78 / 17. 7 / 0. 7 / -;
- one percent kefir / 40/2, 8/1, 0/4, 0;
- one percent milk / 41/3, 3/1, 0/4, 8;
- one percent yogurt / 40/3, 0/1, 0/4, 1;
- one percent cottage cheese / 79/16, 3/1, 0/1, 3;
- Chicken liver / 136 / 19. 1 / 6. 3 / 0. 6;
- Beef liver / 125 / 20. 0 / 3. 1 / 4. 0.
Recommendations for use can be found in the table:
| Product / Group / Period | Receive time |
| Breakfast | No later than three hours (countdown when waking up) |
| Dinner | At least three hours of sleep |
| Complex carbohydrates | Small portions in the morning - no later than 2 p. m. |
| Apples (no more than two) or citrus fruits | Before lunch |
| Combination of proteins with non-starchy vegetables (tomato, cucumber, celery) | After 2: 00 p. m. |
These rules should be followed when creating a daily diet.No more than 30 grams of vegetable fats in the form of flaxseed oil are allowed.
The simplest protein diet
Foods in this program are essentially ingested five times, following the recommendations above. The menu is listed in the following table:
| days | Breakfast | Snack | Lunch | Snack | Dinner |
| 1 | Quark | fruit / apple | Whole grain bread / chicken fillet | Natural yoghurt | Steamed fish / vegetable salad |
| 2 | tea | Orange | beef / steamed vegetables | Kefir | Baked fish |
| 3 | Tea / three egg whites | Apple | Cooked turkey fillet with rice | Quark | Cooked beef / vegetable salad (cabbage) |
| 4 | Oat biscuits, two pieces / kefir | Grapefruit | Cooked chicken / asparagus | Kefir | Cooked fish / vegetables |
| 5 | Quark with tea | Apple | Cooked fish / whole grain bread | yogurt | beef / steamed vegetables |
| 6 | Tea / two squirrels | Citrus | beans / vegetables | Kefir | Cooked fish / vegetables |
| 7 | Quark with tea | Apple | Boiled beef / vegetable soup / bread | Quark | Boiled beef / fresh vegetables |
Ducan's Diet
User results range from one to four pounds lost in seven days. An example menu is shown in the table:
| days | Breakfast | Lunch | Snack | Dinner |
| 1 | Protein omelette Lightly salted salmon coffee |
Chicken schnitzel Kefir |
Quark yoghurt |
Seafood platter (soup, cocktail) |
| 2 | Cottage cheese casserole Tea (herbs, green, black) |
Veal meatballs / vegetable salad | Kefir + Bran | Vegetable stew with chicken platter |
| 3 | Baked cheesecakes with sour cream coffee |
Fish soup or fish soup | Apple, citrus or kiwi | Baked meat and vegetable dish |
| 4 | Quark Kefir |
Meat Solyanka | Lightly salted salmon and vegetable sandwich | Roll with meat and vegetables |
| 5 | Chicken fillet Apple tea |
Baked fish / whole grain bread | Pancakes with cottage cheese and bran | Chicken schnitzel / vegetable salad |
| 6 | Boiled chicken egg Lightly salted salmon coffee |
Bean stew / vegetable salad | Cheesecake Herbal tea |
Steamed fish steak / cabbage salad |
| 7 | Fried eggs with added meat coffee |
Meat soup with vegetables | apple, citrus or kiwi cheese |
Baked fish / vegetables red wine |
Protein-carbohydrate diet for weight loss
A sample menu for a week in this food system is shown in the following table:
| days | Breakfast | Snack | Lunch | Snack | Dinner |
| 1 | Cottage cheese + dried fruits Coffee + Cream |
Apple / one | Lentil and chicken soup | tea + jam | Curry |
| 2 | Protein omelette Herbal tea |
Orange / one | Spinach Soup | Kefir | Chicken nuggets |
| 3 | Cottage cheese casserole Coffee + Milk |
Kiwi / two parts | Salmon in Milk | yogurt | Egg salad |
| 4 | Porridge + fruit + honey | Granat / Single | Soup with potatoes and sour cream | data / handful | Buckwheat / salad with honey and cabbage |
| 5 | Cottage cheese casserole + honey Tea + jam |
banana | Fish and prawn soup | yogurt | protein and carbohydrate salad |
| 6 | Cooked proteins / two pieces Herbal tea |
mandarins / two | Oriental soup (made from eggs and pink salmon) | Curdled milk | Kebab (turkey + vegetables) |
| 7 | rice porridge Cookies Coffee + Sugar |
banana | Minestrone | Baking | Dumplings (potato and cabbage) |
Protein diet for women
Recommendations are given in the table (numbers correspond to pieces and grams):
| days | Breakfast | Snack | Lunch | Snack | Dinner |
| 1 | Quark / 200 coffee |
apples / 1 | Baked chicken fillet / 100 Brown bread |
yogurt | Fish Vegetable salad |
| 2 | yogurt | Orange / 1 | beef + vegetables | Kefir | Fish + vegetables |
| 3 | Boiled eggs tea |
grapefruit / 1 | Chicken fillet + brown rice | yogurt | Baked beef Vegetable salad |
| 4 | Kefir Oat biscuits / 3 |
banana / 1 | Turkey fillet | Ryazhenka | Baked fish Vegetable salad |
| 5 | Curd / 200 | Apple / 1 | Baked beef Brown bread |
Kefir | Baked fish Vegetable salad |
| 6 | Omelette | Garnet / 1 | Baked chicken fillet Vegetable salad |
yogurt | Baked fish + vegetables |
| 7 | Curd / 200 | mandarins / 2 | Boiled beef Brown bread |
Kefir | Baked fish + broccoli |
Duration of the protein diet
The classic variant takes three types of duration in days:
The maximum number of days is fourteen. The meaning assumes the presence of physical activity. In a passive lifestyle, this type of diet can lead to impaired kidney function. In order to reduce the stress on internal organs, it is necessary to consume large amounts of fluids. Exceeding the recommended duration can provoke:
- increased tiredness;
- decreased mental alertness;
- headache;
- urolithiasis;
- fragility, lack of shine of the hair shafts, nail plates;
- increased dryness of the epidermis;
- renal edema.
The reason for the damage in the form of the side effects of Long, if one follows the demands of the protein system, is an imbalance that puts a strain on the body. Despite the undoubted benefits of proteins for the body, their predominance in diet can be harmful to health. At the end of the recommended term, you should gradually exit this program and not repeat it throughout the year.
Protein Diet Recipes for Weight Loss
Omelette
You can cook in a steamer, microwave or multi-cooker.
Prepare the components and put them in the bowl:
- raw chicken eggs / four pieces;
- milk / half a glass.
Cooking instructions:
- Beat the ingredients with a mixer.
- Immerse yourself in the vessel of the steamer.
- Cook for 20 minutes under normal conditions.
Buddy Salmon
Prepare the components and put them in the bowl:
- fish steaks / a piece;
- lemon juice / teaspoon;
- spices / to taste;
- hard cheese / 20 grams;
- yogurt / two tablespoons;
- tomato / a piece.
Cooking instructions:
- Wash the steak, pour juice and add spices. Marinate
- for 20 minutes.
- Cut the tomato into rings.
- Put the vegetables.
- Brush the steak with yogurt.
- Put the cheese.
- Place in an oven preheated to 180 degrees. Bake
- for 30 minutes.
How to get off the diet
The weight lost is given to the body through stress, but after the period suggested by the weight loss or weight maintenance program, the transition to a normal diet should be gradual. This requirement is fundamental, and the duration of maintaining the achieved value on the scale depends on compliance. If the next day you suddenly start using most of the prohibited products, then the promotions are fraught with not only a return to their original form, but also a large sentence.
Basic exit principles:
- Exclusion of the sugar component from beverages (tea, coffee);
- Consumption of minimal amounts of flour and sweet products;
- do not eat foods that are too fatty;
- a sip of water on an empty stomach;
- oatmeal or low-fat cottage cheese for breakfast;
- lunch - low-fat soup, baked fish or meat (not fried);
- does not use potatoes (contains starch);
- small portions at least three and a maximum of five times a day.
Well-known dietary ingredients should be slowly added to daily menus. Exercise, relaxing procedures increase the effect.
output
- A protein diet can lead to malfunction of the kidneys and other organs due to the stress on the body. The food system is contraindicated in a number of diseases. Therefore, you need to contact a nutritionist or therapist first for contraindications.
- Eating protein foods and excluding carbohydrates from the diet requires mandatory physical activity. The best results can only be achieved in combination with exercise.
- You shouldn't rejoice in the first pounds lost - these are not fats, but water that leaves the body.
- In some cases, it is not possible to lose, but to accumulate fat in the body, deteriorate the structure of the nails, lose strands of hair. The immune system is also stressed - the diet should be fortified with vitamins consumed internally.
- It is necessary to leave the diet smoothly - excessive consumption of foods rich in carbohydrates will not only restore lost kilograms, but also increase profits.