Many women take care of their figure. They sit on numerous diets, exercise and try to adhere to proper nutrition. All to look good and feel great. The protein diet does a great job, that is, weight loss for women is quick and comfortable.
The essence of protein nutrition
The diet consists of protein foods. That is, the use of meat and fish is allowed. But fruits and vegetables are used less than necessary for a balanced diet.
With such a diet, proteins accumulate in the body, however, there will be a lack of carbohydrates and fats, which are the main sources of energy. The body will not get the necessary carbohydrates and fats, but it will need to get energy from somewhere, which means it will start wasting the stored fats. These are exactly the fat deposits you should get rid of.
In theory, the photo is not very pleasant. However, in practice, this diet works great, while it does not harm the body and you lose the extra pounds.
Ground rules
However, a protein diet, like many others, has its own rules that should be followed, if not observed, weight loss will be ineffective. It should be remembered that flour products and confectionery products are categorically contraindicated. Avoid sweets for a slim figure.
Any diet is most effective when followed in conjunction with exercise. Strict adherence to a protein diet, complemented by exercise, ensures success. This option is especially suitable for young and energetic women.
Recommended diet for weight loss
It is necessary:
- Draw a precise pattern and follow it to the end.
- It is not possible to make changes or change products. Otherwise, you will not get the necessary results, as you further load the body.
- You should eat at the same time and not eat before bedtime.
- Drink a lot of water.
It is necessary to gradually abandon the protein diet, slowly returning the diet to the usual menu.
Protein diet: menu for 7 days
Table - as an option to lose weight for 7 days. If desired, the menu can be extended by 14 days.
| THE FIRST DAY | Morning (no later than 45 minutes after waking up): bran bread or rusks, hot boiled chicken eggs, freshly brewed coffee with no added sugar (tea, water). Breakfast: 1 large apple (do not choose too sweet varieties). Lunch: soup with spinach or celery, steamed lean fish, loaf or a slice of bran bread, protein shake. Afternoon snack: low fat cottage cheese. Dinner: shrimp seasoned with lemon juice, herbal tea. |
| SECOND DAY | Morning (no later than 45 minutes after waking up): low-fat cottage cheese, 1 slice of wholemeal bread, freshly brewed coffee with no added sugar (tea, water). Breakfast: 1 orange. Lunch: lean fish soup without potatoes, baked mushrooms with vegetables, protein shake. Afternoon snack: 2 thin slices of low-fat cheese. Dinner: mix of fresh or boiled vegetables without seasoning. |
| THE THIRD DAY | Morning (no later than 45 minutes after waking up): boiled chicken fillet, c / c bread, freshly brewed coffee with no added sugar (tea, water). Breakfast: citrus fruits (1 grapefruit or 2 small oranges). Lunch: vegetable soup + eggs), boiled green beans, protein shake. Afternoon snack: low-fat kefir. Dinner: casserole ricotta + apples + cinnamon. |
| FOURTH DAY | Morning (no later than 45 minutes after waking up): low-fat cottage cheese (you can add cinnamon and sweeten with stevia), c / c bread, freshly brewed coffee with no added sugar (tea, water). Breakfast: citrus - 3-4 tangerines or 1 orange. Lunch: okroshka (vegetables without potatoes, low-fat sour cream, protein), baked asparagus, protein shake. Snack: low-fat, sugar-free yogurt. Dinner: stuffed mushrooms or squid. |
| FIFTH DAY | Morning (no later than 45 minutes after waking up): protein omelette with 2 loaves, freshly brewed coffee with no added sugar (tea, water). Breakfast: 2 pieces of kiwifruit. Lunch: potato-free soup with beef or veal meatballs (lamb, pork prohibited), protein shake. Afternoon snack: fermented cooked milk. Dinner: vegetable salad with protein from 2 chicken eggs. |
| SIXTH DAY | Morning (no later than 45 minutes after waking up): egg whites of 2 chicken eggs, black bread c / c, freshly brewed coffee with no added sugar (tea, water). Breakfast: citrus to choose from. Lunch: vegetable soup, 1 tablespoon of oat or wheat bran, boiled chicken fillet, protein shake. Afternoon snack: low-fat cottage cheese sprinkled with cinnamon. It is allowed to add a sweetener (xylitol, stevia). Dinner: Baked chicken breast with vegetables. |
| SEVENTH DAY | Morning (no later than 45 minutes after waking up): low fat ricotta, dark bread c / c, freshly brewed coffee with no added sugar (tea, water). Breakfast: 2 slices of pineapple or citrus. Lunch: vegetable soup with chicken yolks, protein omelette with tomatoes, protein shake. Afternoon snack: kefir 1. 5% fat. Dinner: lean fish or steamed fish cakes. |
The benefits and harms of the diet
Professionals:
- Eating a high-protein diet for both women and men (in the absence of intense physical activity and training in the gym) usually leads to rapid weight loss. Weight loss of about 6 kg is possible in 7 days.
- Protein is essential for the repair of all cells in the body, not just muscle cells. Skin, nails, hair, and bone tissue all benefit greatly from protein-rich foods.
- Proteins are also important for the production of hormones, enzymes and other essential chemical processes.
- Eating protein-rich foods stimulates the growth and maintenance of muscle mass.
Disadvantages:
- Of course, it is foolish to deny that with protein nutrition the load on the body will be heavy. Therefore, it is best to consult with your doctor or dietician before sticking to your diet. This will avoid various side effects and possible complications.
- Also, it should not be forgotten that any change in diet is a burden on the whole body. After all, when we decide to lose weight, we always refuse something and the body begins to receive less vitamins and minerals that it needs.
- A protein diet and its unbalanced diet can adversely affect the condition of the skin and hair of women, reduce energy and get problems with the nervous system - everything is purely individual. Therefore, you can follow a protein diet for no more than 2 weeks and repeat no more than 2-3 times a year.
If you follow these rules for 7-14 days, you will lose those extra pounds without harming your body.
Recommendations for the choice of products
The above guidelines are a starting point for choosing high-protein and low-fat foods. Consider the following tips for making healthy choices:
- Choose whole, natural foods that are minimally processed, including healthy fruits and vegetables.
- Avoid low-nutritional foods like candies, fat-free crackers and cookies, starchy cereals (white rice), and white bread. Cereals are made from whole grains.
- Dairy products - low-fat or fat-free.
- High protein nuts and seeds. However, to minimize fat, it is necessary to limit its use to 30 grams. or less per day.
- Instead of frying in a lot of oil, use a cooking spray or simmer with water.
- Choose cooking methods that minimize fat. Such as steaming, frying in a non-stick pan or grilling.
- Choose lean proteins like fish and white poultry. You will need to remove the skin from the poultry and cut off all visible fat from the meat.
- Use fresh herbs, Dijon mustard for flavor. Replace mayonnaise with low-fat sour cream and apple cider vinegar.
- For shopping there is a local farmers market, which guarantees a higher quality of seasonal products and meats.
Snacks and snacks
- Low-fat cheese - 50 calories, 2 g of fat, 6 g of protein.
- 180 low-fat gryogurt - 140 calories, 0 g of fat, 7 g of protein.
- Boiled eggs - 78 calories, 5g of fat, 6g of protein.
- Spread the celery with 2 tablespoons of fat-free cream cheese - 40 calories, 0 g of fat, 3 g of protein.
- Vegetables and 2 tablespoons of hummus - 100 calories, 4 g of fat, 3 g of protein.
- Green smoothie.
List of popular low-fat proteins
- Chicken, turkey;
- fish (for example, tuna and salmon), other seafood;
- cottage cheese and other low-fat dairy products;
- lean beef;
- whey protein (powder);
- egg whites.
Short-term diet
A quick and short-term protein diet quickly became popular with women, because in 3 days you can get rid of 1. 5-2. 5 kilograms, dry your body and remove excess fluid from the body.
Due to the presence of protein, the diet is easier to tolerate, because it reduces hunger. And a similar protein diet will also remove fat deposits from the waist and sides.
- During the diet, it is necessary to limit salt in the diet, forget about unnatural sweets and condiments such as ketchup and mayonnaise.
- Soups, salads and stews are seasoned only with vegetable oil.
- The products on the menu do not change into similar ones, it is forbidden to rearrange meals on the premises.
- The diet can be extended up to seven days (inclusive).
Sample menu
Breakfast:tea or coffee, 1 toast (no more than 40 g) of protein bread with cheese.
Lunch:50 g of cottage cheese, 30 g of nuts, fruit or vegetables (apples, oranges, mandarins, kiwis, celery, tomatoes, cucumbers are recommended).
Dinner:half a cup of meat soup (for example, chicken broth), 150 g of lean beef, stewed with white cabbage, carrots and onions, a glass of tea, herbal can be.
Afternoon snack:125 g of low-fat cottage cheese (without additives), a glass of rosehip broth or citrus juice.
Dinner:
- 2 soft-boiled eggs, warm salad of boiled broccoli and green beans;
- 100–150 g of boiled or baked fish, two tomatoes or pumpkin puree;
- 150 g of boiled chicken breast, beetroot salad with prunes.
- An hour before bedtime: 125 ml of low-fat yogurt.
Beetroot Cleansing Salad Recipe
This recipe is in preparation for one of the dinner options. Boil 200 g of beets until cooked, grate on a coarse grater. Wash the plums (5-6 pieces), cut them in half. Combine beets and plums, season with vegetable oil, you can add a little salt.
Nutrition recommendations
An adult needs to consume 70-150 grams of protein per day. Half of them are certainly of animal origin, according to food hygiene experts.
Protein selection
- The healthiest proteins are found in meat and seafood, as well as milk and eggs. They contain many essential amino acids and the human body assimilates them quite well.
- But not all proteins are good for you. In nature, there are about a hundred amino acids that make up proteins. For one person, two dozen 12 amino acids are enough, the human body is able to synthesize itself, and 8 amino acids are constantly received with food.
- Because how many amino acids a protein contains, its biological value depends. The most important of these are beef, soy and fish. It is desirable that these products are on the table every day.
- It is worth remembering that not all proteins are well absorbed by the body. Egg white is good for you. It is absorbed almost completely - 92-100%. Fresh and sour milk proteins are close to this. They are assimilated from 80 to 90%. These proteins can replace those proteins that the body lacks.
The largest amount of protein contains:
- meat;
- cheese;
- nuts and legumes;
- mushrooms;
- bread;
- Dairy product.
It is recommended to use a little cheese, kefir, milk and cottage cheese every day.
Meat
- Beef;
- deer meat;
- horse meat;
- rabbit meat;
- turkey;
- duck;
- a hen.
Lean fish
- pollock;
- hake;
- carp;
- zander.
Source of vegetable proteins
- soy;
- Corn;
- beans;
- peas;
- peanuts.
Among cereals, buckwheat contains most of the proteins.
Mushrooms
- porcini mushrooms;
- white;
- chanterelles;
- Champignon.
However, it is worth remembering that it is best not to collect them yourself, but to buy canned ones only from a trusted manufacturer, otherwise you could harm your health.
If the diet is low in protein, the body begins to waste the accumulated amino acids. Muscles are the first to suffer. Therefore, a person who is deficient in amino acids feels weak and looks exhausted.
Why a protein diet is good for you and why we eat protein
- To obtain amino acids useful for the construction of our body.
- Larger amounts of protein are needed to build muscle.
- Digesting proteins tends to require more energy (also known as the thermal effect of nutrition).
- Improve health.
- Control hunger - Protein (protein) provides a higher level of satiety.
- Lose weight and keep weight under control.
There are countless diets in the world, of which there are more and more every year. This allows each person to choose a diet food for himself, which is mostly suitable for their lifestyle.