The best protein diets to lose weight 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 for new cells. Many diets limit the intake of protein foods, which is why a person begins to experience health problems. However, protein diets to lose weight quickly are not, 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 necessary for normal muscle growth, the maintenance of a healthy state and an active life. If they are found in small amounts in the human body, this indicates changes in hormone levels, chronic fatigue, or liver problems. Protein is especially necessary for people who connect their life with sports activities, as it is the main material to build a beautiful relief.

General principles of nutrition.

While observing a protein diet for weight loss, you need to divide every 3 hours, eat small portions, so that the feeling of hunger does not arise. The diet should contain foods that are high in protein, including: fish, tofu cheese, dairy products, shellfish, etc. If the menu contains products with carbohydrates, they are only allowed with a low glycemic index.

Kitchen rules

When dieting with protein, you must adhere to the following cooking rules:

1. To dress salads, use only handmade sauces. It is recommended to replace the mayonnaise with soy sauce and use kefir to dress the 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. Selected spices should be added in small amounts, as they should be present in the dish only to emphasize the flavor 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 of the diet be raw.
5. Use as drinks: tea, coffee, fresh 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 so as not to create a recharge in 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;
• short adherence period;
• during the diet, there will not be an 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.

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 lead to disorders of the digestive system;
• there is a risk of a possible water imbalance in the body;
• such a diet can exacerbate chronic diseases and increase blood pressure.

Contraindications

Contraindications include:

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

Variants

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

Protein-carbohydrate

The difficulty with losing weight while on a protein and carbohydrate diet is that by restricting the caloric content of foods, you are not burning fat, but rather muscle tissue.

This dietary food consists of 3 stages:

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

Atkins

In this diet, fish and meat are present in the diet in a balanced quantity 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 3-5 kilograms.

Ducan

The main focus of the diet, developed by nutritionist Ducan, is to reduce carbohydrates to a minimum, only protein is present in the diet, and to improve digestion, bran is included in the diet. The technique is divided into 4 stages, each with an individual duration. 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 thumb on 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 can get rid of up to 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 carb 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 need to familiarize yourself with the list of allowed and prohibited foods so that you can further compose the correct diet.

Protein foods

A protein diet involves 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 soups;
• offal: kidneys, liver, chicken giblets, tongue and others;
• egg white;
• dry fruits;
• low-fat dairy products.

How to choose the meat

Lean meat is the main protein content, so 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, veal 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 a tablespoon of walnuts with a tablespoon 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: 1 tablespoon cocoa, 1 tablespoon bran and 100 grams of low-fat cottage cheese.

Sample menu for a week

Protein diet to lose weight 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. Risk of browning 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 hard 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 natural yogurt.
5. Dinner. Baked haddock 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 omelette and unsweetened tea.
2. Lunch. Grapefruit and apple.
3. Dinner. Spinach soup with crusty bread.
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 souffle.
5. Dinner. Two-egg omelette, fresh tomato.

Saturday

1. Breakfast. A couple of oatmeal cakes and a glass of fermented baked milk.
2. Lunch. Apple.
3. Dinner. Vegetable broth, 150 grams of chicken breast, a slice of whole wheat bread.
4. Snack. Jelly Milk.
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 is finished for 4 weeks in the form of a menu and the desired result is achieved, this does not mean that you should eat it all the next day. If you do this, the lost weight will return and all previous efforts will be useless. To prevent this from happening, diet foods should be gradually withdrawn.

To consolidate the results, you must get used to unsweetened tea and coffee, and also not eat flours and sweets in large quantities, and not overeat fatty foods. It is recommended to drink a glass of water each time before breakfast and eat low-fat oatmeal or cottage cheese. Vegetables can be eaten in any way other than frying. Also, in the first time after stopping the diet, you should not eat potatoes and gradually introduce your usual diet into the diet.

Why the diet may not work

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

The reason may be in several things. First of all, 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 stored by food will not be spent, and kilograms cannot be burned in any way.

Second, the reason may be in slow metabolism. These people must first improve their metabolism and then try to stick to the diet again.

And the last factor in the absence of the desired result may be the presence of constipation. The intestinal dysfunction must be cured, the diet must be changed accordingly, and, if necessary, medical treatment must be sought.

Recipes

Some may 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.

First

A detailed way to make a pureed spinach soup:

1. Boil the chicken breast in 0. 5 liters of water until tender.
2. Without draining the broth, take the meat.
3. Wait for the meat to cool down and cut it into pieces.
4. Chop the frozen spinach.
5. Add the 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 down and cut into pieces.
3. Pour 50 grams of cheese into the broth and add 3 chopped 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 halves.
4. Fry the 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 cutlets:

1. Pass 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 chops with your hands.
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 nonstick skillet.

Gelatin 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 content well.
5. Pour into molds.
6. Send to the refrigerator until solid.

Reviews (2)

• First Review, Girl, 25 Years: "The Protein Diet was helpful after I completed breastfeeding. First, I found the" 14-Day Protein Diet with Menu "meal option, and started sticking to it to lose weight. The extra 5 kilograms that were gained during pregnancy disappeared in just a week and a half. It was easy to follow the rules, and since I am a huge lover of protein foods, I was happy that I was able to achieve results without too much effort. After all , you could eat almost everything I love. "
• Second review, female, 31 years old: "In the process of adherence, I realized that a protein diet is not really mine. I could hardly bear it, since I am not a big fan of poultry in life. Breast of chicken in the last days of the diet practically made me cry. However, my efforts were justified, since by the summer I managed to acquire the parameters I wanted ".
• Third review, female, 41 years old: "I have a lot of failed diet experiments that have spoiled my health. But when I came across 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 is protein. At the same time, the body received enough energy and was able to live normally without severe restrictions. And at the end of the diet, I was very satisfied with the figure on the scale , which became 6 kilograms less, and they did not return even after two years. "