Protein diet for weight loss

The time of sun, relaxation, flying dresses and bikinis is over. Beautiful women have already managed to relax a little and even pamper themselves with something very tasty and no less "very" high in calories. Undoubtedly, the little joys make everyday life brighter and more positive. The important thing is to tell yourself to stop in time! Otherwise, the appearance of excess weight very quickly and, as the experience of losing weight shows, will bring insecurity, negativity and problems into your life for a long time.

But what if time is still lost? How to quickly return to normal at home? Is a protein diet that effective for every day?

Does the perfect have to be perfect?

Before talking about diet, let's see if there is an "ideal weight". It would seem that the answer is absolutely obvious, because the whole industry of fashion and the "healthy" lifestyle tells us every day about the need to respect certain standards of beauty and, in a sense, of health. Ideals that were not invented by us and, of course, have nothing to do with understanding human nature and the biological mechanisms of our functioning. Despite this, we are motivated in all ways to strive for certain standards, to show results in the pool, in the gym, jogging on the street. The tragedy of the situation is that we do things that are very right for our bodies, not because they bring satisfaction and benefit, but purely out of respect. We do not monitor our well-being, we do not monitor the signals that the body gives, we measure and weigh our body! And, as a result, we only exacerbate the situation.

Everyone, imbued, fulfilled, ready to act, and to start with what? And you need to start with your definition of imperfect weight. The same, individual for each of us, but causing the same feeling of discomfort and dissatisfaction.

What is imperfect weight?

Try typing a query into any search engine to determine your ideal weight and you'll get links to dozens of calculators and tables. And none of them will take into account:

  • your inheritance (genetic predisposition);
  • the presence of chronic diseases;
  • the number of fat cells in your body and their ability to store fat;
  • metabolism (metabolism) in your body;
  • your lifestyle - the presence of stress, sleep and wakefulness, your mobility, the quality and modalities of your diet.

If you put it all together, then it becomes clear that each of us has our own individual imperfect weight. How do you know when it's time to act? If you are faced with one or more of the following points, your weight is far from your ideal:

  • your weight adversely affects your health: your general health has deteriorated, you begin to tire faster, your joints and back are worried for the first time, shortness of breath appears, pressure increases periodically, bowel function leaves a lot to desire;
  • weight starts making unpleasant changes in your life. You cannot carry out your usual activities (everything that requires mobility and physical endurance), you have to limit yourself in clothes, you feel uncomfortable being in public transport or in crowded places, you start adjusting your life and work plans according to to your weight. . .

Remember, if you are serious about taking care of yourself, start by visiting a nutritionist and endocrinologist. It will be the best thing you can do for yourself. Only specialists in the field of medicine and proper nutrition, together, can help you maintain your health and improve the quality of your life. Don't forget the need for constant physical activity in your life.

overweight woman eating sweets

What is a protein diet

How can you adjust your menu to lose kilograms that interfere with a full life? A high-protein diet - a diet based on foods that are high in protein and significantly restrict carbohydrates and fats - can help with this. With this nutritional technique you can lose 14 kg in 3 months.

The basic principle of a protein diet is to eat foods that contain proteins that regulate metabolism in our body. So it is possible to avoid the main disadvantage of any diet - a decrease in protein intake in the body, which in turn leads to rapid exhaustion of the body (internal organs, receiving less protein, begin to pull them out of muscle tissue). All this leads to weakness, poor physical well-being and sagging skin.

The benefits of following a protein diet

The advantages that distinguish a protein diet from any other type of diet seem quite significant:

  • maintaining a healthy muscular system;
  • the ability to combine a diet even with serious physical activity;
  • the inability to develop such a painful complication as anorexia;
  • lack of exhausting and stressful hunger (protein food is absorbed by the body for 3-4 hours);
  • protein diet meals include a large amount of fiber, which ensures the proper functioning of the intestine;
  • due to a rather slow and gradual weight loss, without much effort, it is possible to maintain the necessary weight after leaving the diet;
  • good health - there is completely no weakness, dizziness and nausea, which are characteristic of other types of diets;
  • flowery appearance, there is a real rejuvenation of the body - the condition of the skin, hair and nails improves.

It is important to remember that the maximum effect on the health of your body can only be achieved if you follow the rules of dietary nutrition in combination with physical activity, all organs and their systems must be exercised.

Cons and contraindications of a protein diet

When you decide to restructure your diet according to the principles of a protein diet, remember: there are no ideal diets! Any diet has some limitations or exceptions, which means that the load on your body will inevitably increase. It is for this reason that one cannot fail to mention the disadvantages of adhering to a protein diet.

  1. The protein diet should be short-term. Long-term intake of protein foods leads to problems with the skeletal system (the predominant intake of protein leads to the leaching of calcium from bone tissue, which makes bones very fragile).
  2. Prolonged restriction of carbohydrate intake can adversely affect overall performance.
  3. The nervous system is also under attack, in response to the lack of a sufficient amount of fat in the diet, the main material for the reproduction of nerve cells. The main signs of this condition are increased nervousness and irritability.
  4. A long-term protein diet can disrupt the balance of blood particles: the production of hemoglobin increases dramatically.
  5. Protein food leaves a large amount of "decay products", which leads to an increased load on the kidneys (for their excretion).

Protein diet menu

The protein diet menu should be based on several principles that ensure the achievement of the necessary results (for example, weight loss of 10 kg):

  1. Proteins make up at least 60% of the total diet.
  2. Refusal of constant snacking, for this, preference is given to protein products with a long digestion cycle.
  3. During the day, there should be at least 5 or 6 meals, and the interval between them should not exceed 3 hours.
  4. Refusal to fry, all dishes should be cooked in the oven, stewed or steamed.
  5. For a better nutritional balance, some vegetables and fruits can be added to the diet.

The presence of regular physical activity on the body.

doctor's recommendations on the protein diet menu

The main products of the protein diet

Meat products

Chicken, turkey, veal, rabbit

Exception: lamb, pork (high fat content)

Low-fat variety of fish

(no more than 4% fat)

Pink salmon, cod, cod, navaga, perch, zander, grayling

Dairy and fermented dairy products no more than 3-5% fat

Kefir, yogurt, cottage cheese, hard cheese

Cereals

Rice, oatmeal, buckwheat

Bread

Only whole grains

Vegetables

All "green" vegetables, as well as all others in small quantities, 2-3 times a week

Beverage

Acidic fruit drinks and compotes and homemade sugar-free juices (diluted 1: 1 with mineral water), herbal teas and herbal teas, coffee without sugar

Butter

Olive, linseed, sunflower - in strictly limited quantities

Mushrooms

Boiled

Egg

Legumes

Among the products prohibited for use, there are several main ones:

  • flour products - pasta, baked goods, bread;
  • sugar and sugar-containing products and dishes - baked goods, ice cream, chocolate, sweets, ready-made juices, fruit drinks, etc . ;
  • any sausages;
  • Butter;
  • potatoes and dishes containing it;
  • alcohol and any product containing alcohol;
  • fast food and industrial ready-made food.

Important! Regardless of which of the protein diet options you intend to use (short or long term), remember that the periods of dietary meals cannot be more than 1 time in 6 months.

Short-term (fast) protein diet option (3 days)

The main feature of such a "fast" protein diet is the complete absence of snacks, the strict observance of 3 meals a day and the prohibition of any physical activity, even the most insignificant. At the same time, in the intervals between meals, the use of unsweetened herbal teas is allowed.

  • breakfast - 1 boiled chicken egg, cooked in any form (steep, poached, etc. ), can be replaced with quail eggs, taking into account the caloric value;
  • lunch and dinner - 150-200 grams of low-fat cottage cheese (no more than 3-5% fat) and tea without sweeteners (the use of sugar and honey is unacceptable);
  • fluid consumption - at least 2 liters per day;
  • last meal no later than 18: 00.

When leaving a short-term protein diet, follow the principle of graduality, in order not to harm your health, add foods and increase the quantity gradually, over a period of 1-2 weeks. Start by adding grains and fruits, then add dairy and sour-milk products (look at the fat content of the products).

Unfortunately, as much as we would not like, but it is difficult to call such a balanced diet, during the period of a protein diet (especially in the short term), the body experiences an acute deficiency of vitamins and minerals. To minimize the possible negative consequences of such restrictions, about a week before the diet, start taking vitamin complexes designed for long-term (1 to 3 months) intake.

When you decide to start a fast protein diet, consider not only your current physical condition, but also the emotional and intellectual stresses that may occur during this time. Give up the diet (or move it over time) if:

  • you have recently suffered from a medical illness;
  • you are going through a period of severe physical, intellectual or emotional stress;
  • you are over 50 years old;
  • you have problems with the liver and / or kidneys, as well as with the cardiovascular system;
  • you have previously (or are currently diagnosed with) bleeding disorders (increased risk of thrombosis) and signs of diabetes.

And, of course, the use of any diet is categorically not possible during pregnancy and breastfeeding.

If you want to plan a menu for a protein diet for a longer period, for example, for a month, it is better to contact a specialist. They will not only be able to compose a diet based on the allowed calorie content and the list of allowed foods, but also make it as balanced as possible.