The best protein diets to lose weight in a week

Protein is an essential element for the normal functioning of the organism, it is responsible for the synthesis of hormones and enzymes responsible for metabolism, it is considered the main building material of new cells. Many diets limit the intake of protein foods, so that a person begins to have 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

Proteins are considered very important nutrients in the human body. During the process of digestion, they are converted into amino acids, which are necessary for normal muscle growth, maintenance of a state of health and an active life. If they are 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 life with sports activities, as it is the main material for building a beautiful relief.

General principles of nutrition

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

Cooking rules

When following a protein diet, you should adhere to the following cooking rules:

1. To season salads, only use handmade sauces. It is recommended to replace mayonnaise with soy sauce and use kefir to season 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 taste 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, freshly squeezed fruit 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 follow such a diet from 1 week to 10 days. This recommendation is given in order not to create a recharge on the liver. The break must be at least 4 months. A 10-day protein diet is the most popular option.

Advantages and disadvantages

The advantages include:

• the high effectiveness of such nutrition allows you to lose up to 10 kilograms, and in the case of obesity, much more;
• small period of adhesion;
• during the diet there will be no overwhelming desire to eat anything, unlike other diets;
• the result obtained after the diet persists for a long time;
• the diet emphasizes the practice of physical activity, such as: fitness, various exercises at home, visit to the gym;
• the diet will be varied;
• you can independently choose the recipes of the dishes you eat.

The downsides 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 cause disorders of the digestive system;
• there is a risk of possible water imbalance 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 irregularities in the work of the kidneys;
• liver disease;
• period of carrying the child;
• disorders of the cardiovascular system.

Variants

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

Protein-carbohydrates

The difficulty in losing weight while adhering to a protein-carbohydrate diet is that when restricting the calorie content of food, it is not fat, but muscle tissue that is burned.

This dietetic food 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 like a fasting day.
2. Carbohydrate cycle. It takes 1 to 2 days, and during this time the human body is replenished 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 goal of the diet, developed by nutritionist Ducan, is to minimize carbohydrates, only protein is present in the diet, and in order to improve digestion, bran is included in the diet. The technique is divided into 4 stages, each with an individual length. The diet is quite effective, and after 5 days you can see a weight loss of 3-5 kilograms.

The doctors

The rule of thumb of this diet is to alternate protein and carbohydrate days. It allows you to lose about 7 pounds of weight in 10 days, and in some cases someone manages to get rid of it even 10. You will need to eat 5 times a day, which will keep you from feeling hungry.

Recommendations for the respect of this dietetic food:

• a day of protein, 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 p. m. 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 carbohydrate 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, you must first familiarize yourself with the list of permitted and prohibited foods in order to compose the right 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 to soup;
• offal: kidneys, liver, chicken offal, tongue and others;
• egg white;
• dried fruits;
• low fat dairy products.

How to choose the meat

Lean meat is the main protein content, which is why it should be included in the diet while following this diet. It is recommended to favor the following meat products: duck, chicken, lamb, beef 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 spoonful 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: cocoa 1 tablespoon, its 1 tablespoon and 100 grams of low-fat cottage cheese.

Sample menu for a week

Protein diet for weight loss in the form of a menu for the week:

On Monday

1. Breakfast. Tea or coffee with low-fat cottage cheese in the amount of 200 grams.
2. Breakfast. 1 large orange.
3. Having dinner. Risk of browning in small quantities with a boiled chicken fillet.
4. Snack. Protein drink.
5. Having dinner. Boiled fish fillet with vegetable salad.

Tuesday

1. Breakfast. Tea and 2 hard-boiled eggs.
2. Breakfast. 1 large apple.
3. Having dinner. Chicken breast baked in the oven at the rate of 100 grams with a small piece of rye bread.
4. Snack. A glass of plain yogurt.
5. Having dinner. Baked pollock with vegetable salad.

Wednesday

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

Thursday

1. Breakfast. Chicken omelet and unsweetened tea.
2. Breakfast. Grapefruit and apple.
3. Having dinner. Spinach soup with crispy bread.
4. Snack. Curd cheese without additives.
5. Having dinner. 150 grams of grilled fish and fresh vegetables.

Friday

1. Breakfast. 150 grams of low-fat cottage cheese, coffee.
2. Breakfast. 2 cheesecakes without sugar.
3. Having dinner. Foie in sour cream with vegetable salad.
4. Snack. Curd soufflé.
5. Having dinner. Omelet with two eggs, fresh tomato.

Saturday

1. Breakfast. A few oatcakes and a glass of baked fermented milk.
2. Breakfast. Apple.
3. Having dinner. Vegetable broth, 150 grams of chicken breast, a slice of wholemeal bread.
4. Snack. Milk jelly.
5. Having dinner. Boiled beef at the rate of 150 grams with coleslaw.

Sunday

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

How to get out

When the menu-based 4 week protein diet is over and the desired result is achieved, it does not mean that you have to eat it all the next day. If you do this, the lost weight will come back and all previous efforts will be in vain. To prevent this from happening, diet foods should be phased out.

To consolidate the results, you need to get used to tea and coffee without sugar, do not eat flour and sweets in large quantities, do 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 form other than deep frying. In addition, in the first time after quitting 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 proven that with the correct implementation of the conditions of the diet, it gives unequivocal results in reducing body weight. However, there are cases when the numbers on the scales at the end of observance of such a diet will not please or decrease at all.

The reason can lie in several things. First, it 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 accumulated by food will not be expended, and the kilograms cannot be burned in any case.

Second, the reason may lie in the slow metabolism. First of all, these people should improve their metabolism, and then try dieting again.

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

Receipts

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.

The first one

A detailed way to make a spinach puree soup:

1. Boil the chicken breast in 0. 5 liters of water until tender.
2. Without draining the broth, collect the meat.
3. Wait for the meat to cool 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 for it to cool and cut it into pieces.
3. Pour 50 grams of cheese into the broth and add 3 diced 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 half rings.
4. Fry the vegetables until golden brown.
5. Add 2 tablespoons of sour cream.
6. Add the raw liver and a little water.
7. Simmer until cooked through, stirring constantly, for 15 minutes.

Chicken cutlets:

1. Scroll 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 the raw egg.
4. Add spices.
5. Shape the cutlets with your hands.
6. Bake 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. Cook in a non-stick skillet.

Jelly recipe:

1. Boil 500 ml of milk in a saucepan.
2. Before the milk boils, add 5 chopped strawberries.
3. Dissolve 2 teaspoons of the fast-acting gelatin in the milk.
4. Mix the contents thoroughly.
5. Pour into molds.
6. Send to refrigerator until solidification

Comments

• First assessment, 25-year-old girl: "The protein diet was useful to me after I stopped breastfeeding. First, I found the "14 Day Protein Diet with Menu" food option and started sticking to it in order to lose weight. The extra 5 pounds gained during pregnancy was gone in just a week and a half. It was easy to play by the rules, and since I'm a big fan of protein foods, I was just happy that I was able to get results without too much effort. After all, you could eat pretty much anything I like. "
• Second assessment, female, 31 years old: "While joining, I realized that a protein diet is not really mine. I could hardly stand it, because in life I am not a big fan of poultry meat. The chicken breast in the last days of the diet practically brought tears to my eyes. But nevertheless, my efforts were justified, since in the summer I managed to acquire the parameters I wanted. "
• Third opinion, female, 41 years old: "I have had a huge number of unsuccessful experiences with diets that have spoiled my health. But when I stumbled upon a protein diet, I immediately noticed a difference from the rest. It does not require strict restrictions on the amount of food eaten, the main condition is that the basis of the diet is protein. At the same time, the body was receiving enough energy and I could 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 lighter, and they did not come back even after two years. "