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, it is considered the main building material of new cells. Many diets limit the intake of protein foods, thereby a person begins to experience health problems. However, protein diets for quick weight loss are not such, because they are based on such products.

The role of proteins in the body

Proteins are considered very important nutrients in the human body. During the digestion process, they are converted into amino acids, which are needed for normal muscle growth, maintenance of a healthy state and an active life. If they are in small quantities in the human body, this indicates changes in hormonal levels, chronic fatigue, or liver problems. Protein is especially necessary for people who associate their lives with sports activities, since it is the main material for building a beautiful relief.

General principles of nutrition

While observing a protein diet for weight loss, you need to fractionally every 3 hours, eating small portions, so the feeling of hunger will not arise. The diet should contain foods with a high protein content, which include: fish, tofu cheese, dairy products, seafood, and so on. If the menu contains carbohydrate products, then they are allowed only with a low glycemic index.

Cooking rules

When dieting on proteins, you should adhere to the following cooking rules:

1. For salad dressing, use only hand-made sauces. It is recommended to replace mayonnaise with soy sauce, and use kefir for dressing vegetables.
2. When preparing a vegetable stew, it is important to add spices to it, it is recommended to use the following: ground ginger, oregano and curry. The selected spices should be added in small quantities, as they should be present in the dish only to emphasize the taste of the vegetables.
3. When cooking meat products, it is recommended to use the following spices as an additive: bay leaf, garlic, sweet peas.
4. It is recommended that the fruits in the diet be raw.
5. Use as drinks: tea, coffee, freshly squeezed juices, fruit drinks and fruit drinks.

Duration

The duration of the protein diet should not exceed more than two weeks, ideally it is recommended to adhere to such a diet from 1 week to 10 days. This recommendation is given in order not to create a reload on the liver. The break must be at least 4 months. A 10-day protein diet is the most popular option.

Advantages and disadvantages

The benefits include:

• the high efficiency of such nutrition allows you to lose up to 10 kilograms, and in the case of obesity, much more;
• small period of adherence;
• during the diet, there will be no overwhelming desire to eat anything, unlike other diets;
• the result obtained after the diet persists for a long time;
• the diet insists on doing some kind of physical activity, such as: fitness, various exercises at home, going to the gym;
• the diet will be varied;
• you can independently choose the recipes for the dishes you eat.

The disadvantages of a high protein diet for weight loss include:

• such nutrition exerts a significant load on the internal organs, especially affecting the kidneys due to the consumption of a large amount of protein products;
• due to the high consumption of protein, an imbalance of minerals and vitamins necessary for the body occurs;
• adherence to a diet can cause disorders of the digestive system;
• there is a risk of possible water imbalance in the body;
• such a diet can exacerbate chronic diseases and increase blood pressure.

Contraindications

Contraindications include:

• disorders of the musculoskeletal system;
• lactation period;
• disorders of the digestive system;
• any irregularities in the work of the kidneys;
• liver disease;
• period of bearing the child;
• disorders of the cardiovascular system.

Variants

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

Protein-carbohydrate

The difficulty of losing weight while adhering to a protein-carbohydrate diet is that when restricting the calorie content of foods, not fat, but muscle tissue is burned.

This dietary food consists of 3 stages:

1. Protein cycle. It generally takes 2 to 3 days. Due to the loss of glycogen due to the lack of carbohydrates in the diet, the body begins to gradually burn adipose tissue. It acts as a fasting day.
2. Carbohydrate cycle. It takes from 1 to 2 days, and during this 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 proteins and carbohydrates are added to the menu.

Atkins

In this diet, fish and meat are present in the diet in a balanced amount with vegetables and fruits, while the consumption of carbohydrates is reduced, and fats and proteins are present in the menu in unlimited quantities. Already in the first 14 days, you can lose from 3 to 5 kilograms.

Ducan

The main focus of the diet, developed by nutritionist Ducan, is on reducing carbohydrates to a minimum, only proteins are present in the diet, and in order to improve digestion, bran is included in the diet. The technique is divided into 4 stages, each with individual length. The diet is quite effective, and after 5 days you can notice a weight loss of 3-5 kilograms.

The doctors

The basic rule of this diet is to alternate protein and carbohydrate days. It 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 adherence to this dietary food:

• on a protein day, you will need to drink 1 glass of warm water on an empty stomach, and for breakfast eat a boiled chicken egg and herbs, which can be used as: celery, dill or parsley;
• before 3 pm, you need to eat boiled chicken without skin, and you will need to eat at least 800 grams of meat per day, divided into several meals;
• on a carbohydrate day, you can eat up to 5 kilograms of vegetables in total.

What can you eat

If you decide to adhere to a protein diet, first of all, you should familiarize yourself with the list of permitted and prohibited foods in order to further compose the correct diet.

Protein foods

A protein diet implies what you can and cannot eat - the list of foods is presented below:

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

How to choose meat

Lean meat is the main protein content, which is why it should be included in the diet while following this diet. It is recommended to give preference to the following meat products: duck, chicken, lamb, beef and turkey.

The following types of meat products should be excluded from the diet:

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

Protein drinks

Drink options:

1. Mix one tablespoon of any nuts with a spoonful of honey and add the resulting mixture to 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 baked 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: cocoa 1 tablespoon, bran 1 tablespoon and 100 grams of low-fat cottage cheese.

Sample menu for a week

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

Monday

1. Breakfast. Tea or coffee with low-fat cottage cheese in the amount of 200 grams.
2. Lunch. 1 large orange.
3. Dinner. Brown risk in small quantities with boiled chicken fillet.
4. Snack. Protein drink.
5. Dinner. Boiled fish fillet with vegetable salad.

Tuesday

1. Breakfast. Tea and 2 boiled eggs.
2. Lunch. 1 large apple.
3. Dinner. Baked chicken breast in the amount of 100 grams with a small piece of rye bread.
4. Snack. A glass of plain yogurt.
5. Dinner. Baked pollock with vegetable salad.

Wednesday

1. Breakfast. Buckwheat porridge with milk and coffee.
2. Lunch. Banana.
3. Dinner. Cheese soup with a small piece of black bread.
4. Snack. Protein drink.
5. Dinner. 200 grams of baked lamb with vegetable salad.

Thursday

1. Breakfast. Chicken omelet and unsweetened tea.
2. Lunch. Grapefruit and apple.
3. Dinner. Spinach soup with crispbread.
4. Snack. Curd cheese without additives.
5. Dinner. 150 grams of grilled fish and fresh vegetables.

Friday

1. Breakfast. 150 grams of low-fat cottage cheese, coffee.
2. Lunch. 2 sugar-free cheesecakes.
3. Dinner. Liver in sour cream with vegetable salad.
4. Snack. Curd soufflé.
5. Dinner. Two egg omelet, fresh tomato.

Saturday

1. Breakfast. A couple of oat cakes and a glass of fermented baked milk.
2. Lunch. Apple.
3. Dinner. Vegetable broth, 150 grams of chicken breast, a slice of whole grain bread.
4. Snack. Milk jelly.
5. Dinner. Boiled beef in the amount of 150 grams with cabbage salad.

Sunday

1. Breakfast. Oat pancakes with tea.
2. Lunch. Two tangerines.
3. Dinner. Chicken cutlets with 200 grams of asparagus.
4. Snack. Protein drink.
5. Dinner. 200 grams of steamed fish, fresh vegetables.

How to get out

When the protein diet for 4 weeks in the form of a menu is over and the desired result is achieved, this does not mean that you should eat everything the next day. If you do this, then the lost weight will return back, and all previous efforts will be meaningless. To prevent this from happening, you should leave the diet gradually.

To consolidate the results, you should get used to tea and coffee without sugar, and also do not eat flour and sweets in large quantities, do not overeat fatty foods. It is recommended to drink a glass of water every time before breakfast and eat oatmeal or low-fat cottage cheese. Vegetables can be consumed in any form other than frying. Also, in the first time after leaving the diet, you should not eat potatoes, and gradually introduce your usual diet into the diet.

Why diet may not work

Numerous studies have proven that with the correct implementation of the conditions of the diet, it unequivocally gives results in reducing body weight. However, there may be cases when the numbers on the scales at the end of the observance of such a diet will not please or will not decrease at all.

The reason may lie in several things. Firstly, this can happen in the case of extremely low physical activity of a person, while consuming a fairly large amount of food. In this case, the energy accumulated by food will not be spent and the kilograms cannot be burned in any way.

Secondly, the reason may lie in the slow metabolism. First of all, such people should improve their metabolism, and then try to adhere to the diet again.

And the last factor in the absence of the desired result may be the presence of constipation. Intestinal dysfunction should be treated, the diet should be changed accordingly, and, if necessary, medical treatment should be sought.

Recipes

Some might think that the protein menu is very limited and monotonous, but in fact, they can be used to prepare a wide variety of delicious meals for a protein diet.

The first

A detailed way to make spinach puree soup:

1. Boil the chicken breast in 0. 5 liters of water until tender.
2. Without draining the broth, get the meat.
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 in 1/3 cup milk and beat using a blender.
8. Add spices to taste, you can use basil or nutmeg.

Cheese soup:

1. Boil the selected meat.
2. Wait until it cools down 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.

Second

Liver in sour cream:

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

Chicken cutlets:

1. Scroll half a kilogram of chicken breast through a meat grinder.
2. You will need to add 100 grams of grated cheese to the resulting minced meat.
3. Add raw egg.
4. Add spices.
5. Shape the cutlets with your hands.
6. Bake in the oven for 30 minutes.

desserts

Oat pancakes:

1. Mix half a glass of milk 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 milk.
4. Mix the contents thoroughly.
5. Pour into molds.
6. Send to refrigerator before solidification

Reviews

• First review, girl, 25 years old: "The protein diet came in handy for me after completing breastfeeding. First, I found the "14 Day Protein Diet with Menu" food option, and I began to stick to it in order to lose weight. The extra 5 kilograms gained during pregnancy went away in just a week and a half. It was easy to stick to the rules, and since I am a big lover of protein foods, I was just happy that I was able to achieve results without too much effort. After all, you could eat almost everything that I love. "
• Second review, woman, 31 years old: "In the process of adherence, I realized that a protein diet is not really mine. I could hardly stand it, since in life I am not a big fan of poultry meat. Chicken breast in the last days of the diet practically brought tears to my eyes. But nevertheless, my efforts were justified, since by the summer I managed to acquire the parameters that I wanted. "
• Third review, woman, 41 years old: "I have a lot of failed experiments with diets that have spoiled my health well. But when I stumbled upon a protein diet, I immediately noticed a difference from the rest. It does not require strict restrictions on the amount of food consumed, the main condition is that the basis of the diet should be protein. At the same time, the body received enough energy, and I could live normally without severe restrictions. And by the end of the diet, I was very pleased with the figure on the scales, which became 6 kilograms less, and they did not return even after two years. "