Hello everyone! Today I will tell you how to lose up to 3 kilograms in 10 days without feeling hungry and doing intense training. We were taught that results are possible only through hard work. However, there is a protein diet for weight loss, and with it you can lose weight in almost no time, of course, under certain conditions. Here's how to fit those skinny jeans you never bought.
Advance - protein dietNot suitable as a permanent base, you can train for 7 to 14 days several times a year.
What we will talk about in this post:
- what is a protein diet
- when it can be used and for whom
- Its pros and cons (we will definitely look at the contraindications),
- permitted and prohibited products,
- approximate nutrition for several days,
- Reviews from those who have tested the system themselves.
What causes protein to lose weight?
What have you heard about the protein diet? Many people often confuse it with the keto diet. However, there is a small but fundamental difference between these weight loss options. Look at the diagram.
- Ratio of macroelements on keto: B - 20%, F - 75%, U - 5%;
- Ratio of macroelements in protein diet: B - 70%, F - 5%, U - 25%;
A fat system (keto) involves eating large amounts of fat-rich foods. If it is fish, then it is the fattest, if it is meat, then it is not really lean. And most importantly, there should be no other elements. Carbohydrates, even complex ones, are prohibited, they can only be obtained from vegetables, herbs and a few other products.
On the contrary, losing weight on protein foods prohibits the intake of excessively fatty foods and allows a small amount of "long-term" carbohydrates for breakfast or lunch. In addition, you are allowed to eat unsweetened milk and fermented milk ingredients.
That is, you practically do not limit yourself in food, you do not experience hunger and at the same time you lose volume and weight. The key is to keep your calorie intake in check, protein foods are very filling, you may just not get the calories you need, this will slow down your weight loss process. It can be calculated using the calorie table. There are many of them on the Internet. Print and hang on the fridge for easy counting, or use the free app. The daily norm for weight loss with a less active lifestyle is 1200-1500 kcal.
Optimal number of meals per day: five to six times in small portions. Coffee, tea without sugar and water are allowed. Muscle mass does not suffer and remains in place, and can be increased with physical activity.
The advantage of this diet is that due to the lack of fast carbohydrates:
- First, excess moisture is removed,
- And secondly, reserves from the sides, hips and abdomen are used.
Therefore, you lose weight quite quickly and see the results immediately. This technique is also called "drying". Athletes actively use it before important competitions.
Protein foods for weight loss: list
Let's figure out what qualifies as protein products. Many people may have different ideas about them.
Here's what to buy while on a diet:
- chicken breast and turkey
- Ham without starch and sugar from the same birds,
- veal, cow, rabbit,
- low-fat cheese (cheese, feta, tofu),
- Low-fat and low-fat dairy products,
- Cottage cheese up to 9%
- Sour cream up to 15%
- Fish (it is better to take not too fatty), seafood,
- mushroom,
- vegetable oils,
- Lentils,
- eggs,
- Whey protein (optional, but as a snack - salvation for the lazy).
You should also include in your shopping list:
- green vegetables and fruits (avoid overly sweet fruits and limit 1-2 pieces per day),
- From cereals, leave rolled oats, buckwheat, brown rice (although in moderation),
- greenery.
Avoid frying as. . It breaks down amino acids. It is better to stew, bake or boil the ingredients.
Here is a list of what should be excluded from the diet:
- Sweets (which contain sugar)
- honey,
- cookies and white bread,
- soda and any alcohol,
- semi-finished products, including sausages and frankfurters (even if they have an ideal composition),
- canned food
- pasta,
- Cereals with a high glycemic index (white rice),
- sauces,
- Spicy food
- Fast food and street food.
Please note that this list of restrictions is only 7-14 days. Then you can gradually introduce the ingredients.
Ideally, eat something that's prepared at home, not in a cafe, and you'll be happy on the scale and in the fitting room.
Protein norm per day
Under normal conditions, without physical activity, a person needs 0. 66-0. 8 g. protein per kilogram of body weight (WHO). For weight loss on a protein diet, this norm is doubled. If you follow a protein diet, the norm is 1. 3 to 1. 6 g. 1 kg of weight.
The calculation takes into account not your current weight, but your desired weight.
How not to damage excess protein?
But it's important to be clear: a high-protein diet is not a healthy diet. In the sense that it is not balanced in terms of BJU and is suitable for time-limited use. The most optimal is a week, a maximum of 14 days. If it is longer, you can harm your body and get a long list of problems instead of a flat stomach. I will dwell on this matter later.
By the way, for people who do not get enough protein in their daily diet, switching to a similar diet may even be beneficial - restructuring of eating habits.
Amino acids in foods of animal and vegetable origin are important for immunity, especially in the cold season. Residents of coastal countries are less likely to get sick because they regularly eat oily sea fish.
In addition, it is impossible to keep the skin young without protein. Vigilance, confusion, peeling, early wrinkles - these are, among other things, symptoms of a lack of meat and fermented milk in your daily menu.
It is especially important for women to get all the micronutrients. Their deficiency causes inflammatory processes in the female reproductive system, difficulties in conception, dizziness, etc. Sh.
The pleasant side effects of this diet are decreased appetite and weight loss. I tried it myself - after a good steak, you won't want to eat any more. And you will completely forget about sweets.
Once I took a course of fish oil and noticed that I began to crave sweets and cookies less. However, do not rush to the supermarket to prepare. Let's find out if this menu is right for you?
To whom and how much?
Despite the obvious PP of the diet, it has a number of limitations.
- First, it is not balanced. Carbohydrates and fats decrease. Add here the lack of vitamins and minerals.
Therefore, it is not recommended to abuse this menu. per week, maximum 14 days. This is a critical period after which the body will realize that something is missing and will start to rebel. But we don't want that. Ideally, take additional vitamins for seven to fourteen days. Of course, after consultation with the doctor.
- Secondly, the load on the kidneys is significant, which means that they work to the limit. It shouldn't be like that.
- Third, the recommended break between diets is at least 3 months and preferably six months. That is, such an express remedy cannot be used against New Year's sorghum, and even after March 8. Just two to four times a year, sensibly, with the right grocery list and thoughtful recipes.
Who is suitable and not suitable for protein weight loss?
If your health is good, you are not allergic to amino acids or certain menu ingredients, and you want to lose up to 5 kilograms, then you can safely switch to a protein diet.
But, as always, I recommend that you consult your doctor or registered dietitian before experimenting with yourself.
Here is a list of contraindications for not eating a lot of protein at dinner, lunch and breakfast:
- pregnancy and lactation,
- kidney problems
- diabetes,
- chronic diseases,
- anemia,
- diseases of the female reproductive system,
- liver problems
- Gastrointestinal diseases.
Also, children and adults should not switch to only meat and dairy products. Their growing bodies require large amounts of carbohydrate fuel.
Advantages of the system
Let's highlight all the advantages of the system:
- A relatively safe weight loss technique. This is not a mono-diet with its sharp attack on the immune system, and not a relentless detox. In reasonable amounts and with a healthy approach, nothing bad will happen.
- A truly effective weight loss system. According to my friends, they really lost kilos without much effort,
- Ideal diet at home. There are no complicated recipes and dishes. Very simple, easy-to-understand food that is sold in every supermarket,
- I don't want sweets at all and my appetite is decreasing. This is true! I checked it myself. Sometimes the need for dinner disappears completely,
- You can organize fasting days even on vacation or during a trip (of course, if you have a strong will),
- Easy to prepare dishes.
What about the cons?
Deficiencies in protein nutrition
Don't rush to buy the chicken and the egg until you read the following points:
- A relatively small list of food products. There are options to choose from, but a few familiar ingredients are still banned. For example, the same potato
- At first there may be weakness and nervousness due to lack of carbohydrates. There is even a real withdrawal of sugar. If you have a sweet tooth, wait a couple of days, then it will be easier for you.
- Problems with stools. Constipation can occur due to lack of fiber. You can solve the problem by taking vegetable oils in raw form, drinking at least one and a half liters of water and including vegetable salads in the menu.
- The smell of ammonia comes from the mouth. This happens when there is more protein in the body than usual. Here, only drinking plenty of fluids will help.
- It should be carefully removed from the diet. Many "nutritionists" write that the weight disappears and does not return. Yes, it is true, but provided that you gradually and correctly switch to a normal diet. Gradually introduce small servings of complex carbohydrates, and only then gradually add sweets and starchy foods;
- If you are in treatment or don't want to give up alcohol, you don't have to start either.
- You should eat in small portions 4-6 times. This point is not a definite disadvantage. But when you're short on time, it can be difficult to eat at work.
- You need to think about the menu so that it is not boring and somehow balanced.
Whether this weight loss option is suitable for you or not is up to you. Please read these clauses carefully and evaluate your options and needs. If such weight loss is not suitable for you, there are many options on how to reduce the volume without harming your health.
Protein diet for weight loss: menu for several days
I offer 3 food options. You can change and combine the dishes at your discretion. Add something of your own. I deliberately didn't schedule it this week because there are so many alternatives. You will see for yourself.
Option 1
Breakfast
- Two boiled eggs
- 30 grams of cheese
- Vegetable salad with a teaspoon of oil
- coffee
food
A couple of hours later, eat plain yogurt or 5% cottage cheese with a handful of your favorite nuts, topped with a spoonful of sour cream.
Dinner
- Fish Steak A small portion of tilapia or catfish with brown rice (about a handful) and cucumber.
- Spinach or mushroom soup.
Dinner
For dinner, prepare a stew with vegetables (without potatoes) and chicken meat. A few hours before going to bed - kefir.
Remember to drink several glasses of water between meals.
Option 2
Breakfast
- 2 whole grain toast, spread cream cheese, top with avocado and a piece of lightly salted fish.
- 1 boiled egg, 30 grams of hard cheese.
- Coffee is the perfect way to start the day.
food
A handful of nuts and vegetables cut into strips.
Dinner
- Soup is a good first course for lunch. Any version of it without potatoes or rice.
- Baked chicken fillet in spices under a cheese cap.
- A serving of broccoli or cauliflower.
Dinner
- Stewed chicken breast, 3 tablespoons of buckwheat, cucumber salad with tomatoes, greens and onions. Season with a teaspoon of oil.
- If desired, before going to bed - part of whey protein in milk 3, 2% or kefir.
Option 3
Breakfast
- Omelet with vegetables and stewed turkey slices.
- Buckwheat bread with feta.
- coffee or tea.
food
Kefir with some unsweetened fruit. Sometimes I blend the ingredients in a blender and get a rich smoothie.
Dinner
For lunch, prepare a now fashionable bowl: mix some cooked grains (rice or lentils) in one plate, add chopped lightly salted fish, your favorite vegetables, avocado, eggs in a bag, boiled yolk will serve as a sauce. The result is a hearty meal that will last until the evening.
Dinner
- Soup made from chicken thigh and green vegetables (broccoli, spinach, celery, onion, cabbage, zucchini).
- Cucumber and canned tuna salad in its own juice.
As you can see, you will need the simplest recipes and quick meals.
what are people saying
Girls I know have said they turn to protein diets when they need to drop a few pounds fast. According to them, such weight loss was one of the most gentle in their lives. There is no need to strictly limit food intake, on the contrary, you should force yourself to eat regularly.
Here's what my friend says:
"I stayed on a protein diet for 7 days and lost 3 kilograms. without effort or hunger. The first two days I really wanted sausages and sweets. It was strange to drink tea without sugar. But on the third day somehow it became easier. On the plus side, I've gotten rid of sugary hot drinks. "