The best protein diets to lose weight in a week

Protein is an important element for the normal functioning of the body, is responsible for the synthesis of hormones and enzymes responsible for metabolism, is the main building material of new cells. Many diets limit the intake of protein foods, so a person begins to experience health problems. However, protein diets for rapid weight loss are not so, because they are based on such products.

The role of proteins in the body

Proteins are considered to be very important nutrients for the human body. During digestion, they are converted into amino acids necessary for normal muscle growth, maintaining a healthy state and active life. If they are present in small amounts in the human body, it indicates changes in hormonal levels, chronic fatigue or liver problems. Protein is especially necessary for people who connect their lives with sports activities, because it is the main material for building a beautiful relief.

General principles of nutrition

When following a protein diet to lose weight, you need to eat small portions every 3 hours to avoid feeling hungry. The diet should include foods high in protein, including: fish, tofu cheese, dairy products, seafood, etc. If there are carbohydrate products on the menu, they are allowed only with a low glycemic index.

Cooking rules

When dieting with protein, you should follow the following eating rules:

1. Use only hand-made sauces to decorate salads. It is recommended to replace mayonnaise with soy sauce and use kefir to wrap vegetables.
2. When preparing vegetable casserole, 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 only be in the bowl to emphasize the taste of the vegetables.
3. In addition, it is recommended to use the following spices when cooking meat products: bay leaf, garlic, sweet peas.
4. It is recommended that the fruits in the diet be raw.
5. Use as a beverage: tea, coffee, freshly squeezed juices, fruit drinks and fruit drinks.

Term

The duration of the protein diet should not exceed two weeks, ideally it is recommended to follow such a diet for 1 week to 10 days. This recommendation is given to avoid re-loading the liver. The break should be at least 4 months. A 10-day protein diet is the most popular choice.

Pros and cons

Benefits include:

• the high efficiency of this diet allows you to lose up to 10 kilograms, and more in case of obesity;
• small adhesion time;
• during the diet, unlike other diets, there will be no great desire to eat anything;
• the result obtained after the diet lasts a long time;
• diet insists on engaging in some kind of physical activity, for example: fitness, various exercises at home, visiting the gym;
• diet will be different;
• You can choose the recipes for the dishes you eat independently.

Disadvantages of a high-protein diet for weight loss include:

• such nutrition puts a significant burden on the internal organs, especially the kidneys due to the consumption of large amounts of protein products;
• an imbalance of minerals and vitamins needed by the body due to high protein intake;
• adherence to a diet can lead to disorders of the digestive system;
• there is a risk of possible water balance in the body;
• Such a diet can exacerbate chronic diseases and increase blood pressure.

Contraindications

Contraindications include:

• disorders of the musculoskeletal system;
• lactation period;
• disorders of the digestive system;
• any disturbance of kidney function;
• liver disease;
• period of childbirth;
• disorders of the cardiovascular system.

Options

There are different protein weight loss diets developed by different experts.

Protein-carbohydrate

The difficulty in losing weight while following a protein-carbohydrate diet is that when you limit the calorie content of foods, you burn muscle tissue, not fat.

This diet consists of 3 stages:

1. Protein cycle. It usually takes 2-3 days. Due to the loss of glycogen due to the lack of carbohydrates in the diet, the body gradually begins to burn fat tissue. It acts as a day of fasting.
2. Carbohydrate cycle. It lasts from 1 to 2 days, during which time the human body is replenished with the main source of energy - carbohydrates.
3. Mixed circuit. Within 24 hours, a person will eat a moderate diet, adding both protein and carbohydrates to the menu.

Atkins

In this diet, fish and meat are in a balanced amount with vegetables and fruits in the diet, the consumption of carbohydrates is reduced, and fats and proteins are in unlimited amounts on the menu. You can now lose between 3 and 5 kilograms in the first 14 days.

Ducan

The main focus of the diet, developed by nutritionist Dukan, is to minimize carbohydrates, the diet contains only protein, and bran is included in the diet to improve digestion. The technique is divided into 4 stages, each with an individual length. The diet is quite effective and after 5 days you can see that you have lost 3-5 kilograms of weight.

Doctors

The main rule of this diet is that protein and carbohydrate days are an alternative. This allows you to lose about 7 kilograms in 10 days, and in some cases someone can even lose 10 kilograms. You will have to eat 5 times a day, which will prevent you from feeling hungry.

Recommendations for following this diet:

• protein day on an empty stomach should drink 1 glass of warm water and eat boiled chicken eggs and herbs for breakfast, they can be used: celery, dill or parsley;
• before 15. 00 you need to eat skinless boiled chicken and eat at least 800 grams of meat a day, divided into several meals;
• You can eat up to 5 kilograms of vegetables a day with carbohydrates.

What can you eat?

If you decide to follow a protein diet, you should first read the list of allowed and forbidden foods to create a proper diet.

Protein foods

A protein diet includes what you can and cannot eat - a list of foods is provided below:

• sea products;
• lean meat;
• vegetables;
• soft and hard cheeses;
• vegetable oil;
• cereals, in addition to soups;
• offal: kidneys, liver, chicken, tongue, etc. ;
• egg white;
• dry fruits;
• low-fat dairy products.

How to choose meat

Lean meat is the main source of protein, so it should be included in the diet when following this diet. It is recommended to give preference to the following meat products: duck, chicken, lamb, beef and turkey.

The following meat products should be excluded from the diet:

• sausage;
• sausage;
• canned meat;
• pork;
• smoked meat.

Protein drinks

Drink options:

1. Mix a tablespoon of any nuts with honey and add the resulting mixture to a glass with 200 grams of kefir.
2. To eat you need 130 grams of low-fat cottage cheese, 1 teaspoon of bran, any fruit and 130 grams of low-fat fermented boiled milk.
3. Add 2 tablespoons of oatmeal, any fruit, 1 pinch of cinnamon and 150 grams of low-fat cottage cheese into 250 grams of milk.
4. Mix the following ingredients in 150 grams of kefir: 1 tablespoon of cocoa, 1 tablespoon of bran and 100 grams of low-fat cottage cheese.

Sample menu for a week

Protein diet to lose weight in the form of a weekly menu:

Monday

1. Breakfast. Tea or coffee with 200 grams of low-fat cottage cheese.
2. Lunch. 1 large orange.
3. Supper. Risk a small amount of brown with boiled chicken fillets.
4. Snack. Protein drink.
5. Supper. Boiled fish fillets with vegetable salad.

Tuesday

1. Breakfast. Tea and 2 boiled eggs.
2. Lunch. 1 large apple.
3. Supper. Baked chicken breast with a small piece of rye bread in the amount of 100 grams.
4. Snack. A glass of ordinary yogurt.
5. Supper. Baked pollock with vegetable salad.

Wednesday

1. Breakfast. Buckwheat porridge with milk and coffee.
2. Lunch. Banana.
3. Supper. Cheese soup with a small piece of black bread.
4. Snack. Protein drink.
5. Supper. 200 grams of cooked lamb with vegetable salad.

Thursday

1. Breakfast. Chicken omelet and sugar-free tea.
2. Lunch. Grapefruit and apples.
3. Supper. Spinach soup with crispy bread.
4. Snack. unadulterated cottage cheese.
5. Supper. 150 grams of fried fish and fresh vegetables.

Friday

1. Breakfast. 150 grams of low-fat cottage cheese, coffee.
2. Lunch. 2 unsweetened cheesecakes.
3. Supper. Liver in sour cream with vegetable salad.
4. Snack. Curd soufflé.
5. Supper. Omelet with two eggs, fresh tomatoes.

Saturday

1. Breakfast. A few oatmeal cakes and a glass of fermented baked milk.
2. Lunch. Alma.
3. Supper. Vegetable juice, 150 grams of chicken breast, a slice of whole grain bread.
4. Snack. Milk jelly.
5. Supper. 150 grams of boiled beef with cabbage salad.

Sunday

1. Breakfast. Oatmeal pancakes with tea.
2. Lunch. Two tangerines.
3. Supper. Chicken cutlets with 200 grams of asparagus.
4. Snack. Protein drink.
5. Supper. 200 grams of steamed fish, fresh vegetables.

How to get out

When the protein diet in the form of a menu is over for 4 weeks and the desired result is achieved, it does not mean that you should eat everything the next day. If you do this, the lost weight will return and all previous efforts will be in vain. To prevent this, the diet should be gradually eliminated.

To strengthen the results, you should get used to sugar-free tea and coffee, as well as do not eat too much flour and sweets, do not eat too many fatty foods. It is recommended to drink a glass of water, oatmeal or low-fat cottage cheese every time before breakfast. Vegetables can be eaten in any form except frying. Also, you should not eat potatoes for the first time after going on a diet, and you should gradually include your usual diet in your diet.

Why diet may not work

Numerous studies have shown that proper dietary results are unequivocally effective in reducing body weight. However, there are times when the numbers on the scales will not be happy or will not decrease at the end of such a diet.

The reason may be several things. First, it can occur when a person consumes a fairly large amount of food in a state of extremely low physical activity. In this case, the energy stored in food will not be wasted and kilograms can not be burned in any way.

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

The last factor in the absence of the desired result may be constipation. Intestinal dysfunction should be treated, the diet should be changed accordingly, and medication should be given if necessary.

Recipes

Some may think that the protein menu is very limited and monotonous, but in fact, they can be used to prepare many different delicious dishes for a protein diet.

First

Detailed way to prepare spinach puree soup:

1. Boil chicken breast in 0. 5 liters of water until cooked.
2. Remove the meat without draining the broth.
3. Wait for the meat to cool and cut into slices.
4. Chop the frozen spinach.
5. Add chopped spinach to the broth and cook for 5 minutes;
6. Pour the chicken into the broth.
7. Pour 1/3 cup milk and beat with a mixer.
8. Add spices to taste, you can use basil or nutmeg.

Cheese soup:

1. Boil the selected meat.
2. Wait until cool 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.

The second

Liver in sour cream:

1. Separate 500 grams of liver from the vessels.
2. Grate the carrots.
3. Cut the onion into half rings.
4. Fry the vegetables until golden.
5. Add 2 tablespoons sour cream.
6. Add raw liver and a little water.
7. Stir constantly and cook for 15 minutes until fully cooked.

Chicken cutlets:

1. Slide a pound of chicken breast through a meat grinder.
2. You need to add 100 grams of grated cheese to the resulting minced meat.
3. Add raw eggs.
4. Add spices.
5. Make the cutlets 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 eggs.
3. Salt.
4. Cook in a non-stick bowl.

Jelly recipe:

1. Boil 500 ml of milk in a pot.
2. Add 5 chopped strawberries without boiling milk.
3. Dissolve 2 teaspoons of quick-acting gelatin in milk.
4. Mix the ingredients thoroughly.
5. Pour into molds.
6. Refrigerate until thickened

Reviews

• At first glance, the girl, 25 years old: "The protein diet was good for me after breastfeeding. First I found the" 14-Day Protein Diet "menu option and started sticking to it to lose weight. The extra 5 pounds gained during pregnancy was only a weekIt was easy to follow the rules, and I'm glad I was able to get results without much effort because I'm a big fan of protein foods. You could eat anything I loved. "
• Second review, woman, 31 years old: "In the process of adaptation, I realized that the protein diet is not really mine. I could hardly stand it, because in life I am not a big fan of poultry. In the last days of the diet chicken breast practically brought tears to my eyes. however, my efforts paid off, as I was able to get the settings I wanted in the summer.
• Third review, 41-year-old woman: "I have many unsuccessful experiences with diets that are bad for my health. But when I came across a protein diet, I immediately noticed a difference. It does not require serious restrictions on the amount of food consumed, the main condition is protein. and I was able to live a normal life without serious restrictions. At the end of the diet, I was very pleased with the figure of 6 kilograms, and they did not return after two years.