The best protein diet for weight loss per week

Protein is an essential element for the normal functioning of the body, it is responsible for the production of hormones and enzymes that are responsible for metabolism, it is considered the main building block of new cells. Many diets limit the intake of protein foods, so one begins to experience health problems. However, protein diets for rapid weight loss are not such, because they are based on such products.

The role of proteins in the body

Protein is considered a very important nutrient in the human body. During the digestive process, they are converted into amino acids that are essential for normal muscle growth, maintenance of a healthy condition and active life. If they are present in small amounts in the human body, it indicates changes in hormone levels, chronic fatigue or liver problems. Protein is especially essential for people who associate their lives with sports, as it is the main ingredient in building beautiful relief.

General rules of nutrition

While you are following a protein diet for weight loss, you need to eat every 3 hours, eat small portions so that you do not feel hungry. The diet should include foods high in protein, including: fish, tofu cheese, dairy products, seafood and so on. If the menu contains carbohydrate products, then they are only allowed with a low blood sugar index.

Rules of cooking

When eating protein, you should follow the following cooking rules:

1. To dress a salad, use only handmade sauces. It is recommended to replace mayonnaise with soy sauce and use kefir to coat vegetables.
2. When preparing vegetable broth it is important to add spices, it is recommended to use the following: ground ginger, oregano and curry. Selected spices should be added in small amounts 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 additives: bay leaves, garlic, sweet beans.
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.

Length

The duration of a protein diet should not exceed two weeks, it is best to follow such a diet from 1 week to 10 days. These recommendations are given so as not to create a recharge of the liver. There must be a break of at least 4 months. A 10-day protein diet is the most popular option.

pros and cons

The benefits include:

• the high efficiency of such nutrition allows you to lose up to 10 kilos, and in the case of obesity, much more;
• small period of persistence;
• during a diet, there will be no overwhelming desire to eat anything, unlike any other diet;
• the result obtained after the diet lasts for a long time;
• the diet requires some form of exercise, such as: exercise, various exercises at home, a visit to the gym;
• the diet will be varied;
• you can independently choose recipes for the dishes you eat.

The disadvantages of a high-protein diet for weight loss are:

• such nutrition puts a significant strain on the internal organs, in particular affecting the kidneys due to the consumption of large amounts of protein products;
• due to high protein intake, there is an imbalance of minerals and vitamins that are essential for the body;
• following a diet can cause gastrointestinal disturbances;
• there is a risk of possible water imbalance in the body;
• such a diet can increase chronic diseases and increase blood pressure.

Contraindications

Contraindications include:

• musculoskeletal disorders;
• breastfeeding;
• gastrointestinal disorders;
• any abnormalities in kidney function;
• liver disease;
• period of the child;
• cardiovascular disorders.

Variation

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

Protein-carbohydrates

The difficulty in losing weight while following a protein-carbohydrate diet is that when the calorie content of food is limited, it does not burn fat but muscle tissue.

This diet consists of 3 stages:

1. Protein cycle. It usually takes 2 to 3 days. Due to the loss of glycogen due to the lack of carbohydrates in the diet, the body begins to burn adipose tissue gradually. It works as a Friday.
2. Carbohydrate cycle. It takes from 1 to 2 days and during this time the human body is filled with the main energy source - carbohydrates.
3. Mixed cycle. Within 24 hours a person will eat a moderate diet, both protein and carbohydrates are added to the menu.

Atkins

In this diet, fish and meat are present in the diet in balance along with vegetables and fruits, but carbohydrate intake is reduced and fats and proteins are present in the menu in unlimited quantities. During the first 14 days you can lose from 3 to 5 kilos.

Ducan

The main focus of the diet, developed by the nutritionist Ducan, is to reduce carbohydrates to a minimum, only protein is in the diet and to improve digestion, bran is included in the diet. The technology is divided into 4 stages, each with a unique length. The diet is quite effective and after 5 days you can notice 3-5 kilos of weight loss.

The doctors

The basic principle of this diet is to switch between protein and carbohydrate days. It allows you to lose about 7 kilos of weight in 10 days and in some cases someone manages to get rid of even 10. You have to eat 5 times a day, which allows you to not be hungry.

Recommendations for following this diet:

• on a protein day, you need to drink 1 glass of warm water on an empty stomach and eat boiled chicken eggs and herbs for breakfast, which can be used as: celery, dill or parsley;
• before 15: 00 you need to eat boiled chicken without skin and you need to eat at least 800 grams of meat a day, divided into several meals;
• on a carb day you can eat up to 5 kilos of vegetables in total.

What to eat

If you decide to follow a protein diet, you should first of all familiarize yourself with the list of allowed and forbidden foods to further compile the right diet.

Protein foods

Protein diet includes what you can and cannot eat - the list of foods is shown below:

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

How to choose meat

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

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

• hot dogs;
• hot dogs;
• canned meat;
• pork;
• smoked meat.

Protein drinks

Beverage 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 need to take 130 grams of low-fat cottage cheese, 1 teaspoon of bran, any fruit and 130 grams of low-fat fermented 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 need to mix the following ingredients: cocoa 1 tablespoon, bran 1 tablespoon and 100 grams of low-fat cottage cheese.

Example of a weekly menu

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. Small risk brown risk with boiled chicken fillets.
4. Snack. Protein drink.
5. Dinner. Boiled fish fillets with vegetable salad.

Tuesday

1. Breakfast. Tea and 2 boiled eggs.
2. Lunch. 1 large apple.
3. Dinner. Baked chicken breast in quantities of 100 gr with a little rye bread.
4. Snack. A glass of plain yogurt.
5. Dinner. Baked saithe 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 egg cake and unsweetened tea.
2. Lunch. Grapefruit and apples.
3. Dinner. Spinach soup with crispbread.
4. Snack. 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. Kurdish soufflé.
5. Dinner. Double-egg omelet, fresh tomatoes.

Saturday

1. Breakfast. A few oatmeal cookies and a glass of fermented baked milk.
2. Lunch. Apple.
3. Dinner. Vegetable broth, 150 grams of chicken breast, a slice of wholemeal bread.
4. Snack. Milk jelly.
5. Dinner. Boil beef to the amount of 150 grams with coleslaw.

Sunday

1. Breakfast. Oatmeal cookies with tea.
2. Lunch. Two mandarins.
3. Dinner. Chicken chops with 200 g of asparagus.
4. Snack. Protein drink.
5. Dinner. 200 grams of steamed fish, fresh vegetables.

How to get out

When a protein diet for 4 weeks in the form of a menu is completed and the desired results are not achieved, it does not mean that you should eat all day after. If you do this, the lost weight will come back and all previous attempts will be pointless. To prevent this from happening, the diet should be reduced gradually.

To trust the results, you should get used to sugar-free tea and coffee, and not eat flour and sweets in large quantities, do not eat too 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 eaten in any form other than frying. Also, for the first time after you leave the diet, you should not eat potatoes, and gradually introduce your usual diet into the diet.

Why diet may not work

Numerous studies have shown that with proper practice dietary conditions, weight loss results are unmistakable. However, there are cases where the numbers on the scales at the end of the correlation of such a diet will not please or decrease at all.

The reason may lie in several things. First of all, this can happen in the case of very little exercise of an individual while consuming a rather large amount of food. In this case, the energy accumulated in the food will not be wasted and the kilos cannot be burned in any way.

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

And the last factor in the absence of the desired result may be the presence of constipation. Intestinal problems should be cured, diet changed accordingly and a doctor should be consulted, if necessary.

Recipes

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

First

The exact way to make spinach puree soup:

1. Boil the chicken breasts in 0, 5 liters of water until tender.
2. Without draining the broth, remove the meat.
3. Wait until the meat cools 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 of milk and beat with 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 and cut into pieces.
3. Pour 50 grams of cheese into the broth and add 3 egg whites to the cubes.
4. Cook for 10 minutes and add the pieces of meat.

Second of all

Liver in sour cream:

1. Separate 500 grams of liver from veins.
2. Grate the carrots on a coarse grater.
3. Cut the onion in half circles.
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, stirring constantly, for 15 minutes.

Chicken chops:

1. Peel a pound of chicken breasts through a meat grinder.
2. You will need to add 100 grams of grated cheese to the minced meat.
3. Add raw egg.
4. Add spices.
5. Shape the chops by hand.
6. Bake in the oven for 30 minutes.

desserts

Oatmeal Pancakes:

1. Mix half a glass of milk with 4 tablespoons of oatmeal.
2. Add the egg.
3. Salt.
4. Bake in a fireproof pan.

Running recipe:

1. Boil 500 ml of milk in a saucepan.
2. Before the milk boils, add 5 chopped strawberries.
3. Dissolve 2 small spoons of quick-acting gelatin in milk.
4. Mix the contents thoroughly.
5. Pour into molds.
6. Refrigerate until set

Reviews

• First comment, a 25-year-old girl: "The protein diet came in handy after I finished breastfeeding. First, I found the "14 day protein diet with a menu" option and started sticking to it to lose weight. The extra 5 pounds gained during pregnancy went away in just a week and a half. It was easy to stick to the rules. "Since I'm a big fan of protein foods, I'm just happy to be successful without too much effort. After all, you can eat almost anything I love. "
• Another comment, 31-year-old woman: "In the process of following me, I realized that a protein diet is not mine. I could not stand it, as I'm not a big fan of poultry in my life. Chicken breast in the last days of the diet almost brought tears to my eyes. Nevertheless, my efforts were justified, as this summer I managed to acquire the variables I wanted.
• Third comment, 41-year-old woman: "I have had a huge number of failed diet attempts that have ruined my health. But when I came across a protein diet, I immediately noticed a difference from the others. 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, my body was getting enough energy and I was able to live a normal life without any severe restrictions. And at the end of the diet, I was very happy with the number on the scale, which was 6 kilos less, and they did not come back even after two years.