The protein diet is one of the three most effective weight loss methods. It is designed for 7-14 days. During this time, with a protein diet, you can lose 4-5 kg.
The essence of the protein diet
A minimum of fats and carbohydrates - this is the main principle of a protein diet. From its name, it is clear that the daily diet is based on high protein meals. To what extent it is a mono-diet, but not in the classic sense, when there is only one product on the menu. It is a kind of interpretation of the so-called drying, which bodybuilders and bikinis resort to before competitions.
At the start of the protein diet, weight loss is quite rapid. However, the extra pounds do not go away due to the breakdown of fat, but due to the active removal of fluids from the body.
A large amount of protein in the body's diet is akin to stress. Due to the strong restriction of carbohydrates, he suffers from a severe energy deficit. To get vital "fuel" the body goes into ketosis, beginning the processes of extracting glycogen not from the usual available carbohydrate chains, but from accumulated fat deposits. This is what the whole essence of protein nutrition comes down to. The result is rapid weight loss that does not increase after returning to the usual menu. This is confirmed by many reviews, both in women and in men.
Under the name of "protein diet", there is not one, but several methods to lose weight at the same time. They are all similar, since they are based on a complete or partial rejection of carbohydrate foods. Among the best known are the Ducan and Atkins diets.
During a protein diet, foods rich in protein should prevail on the plate: low-fat fish and meat, seafood, cottage cheese, cheese, eggs. Foods high in carbohydrates should be as low as the glycemic index (GI). These include: lettuce, olives, avocados, zucchini, mushrooms, cucumber, cabbage. An extensive list of low GI foods is presented in special tables.
8 important rules of a protein diet
- Each meal should consist of foods that are predominantly rich in protein. It is impossible to completely exclude fats and carbohydrates, it is enough to minimize their amount.
- It is necessary to eat in portions, dividing the daily allowance into 5-6 portions. The volume of each of them should not exceed 200 ml.
- The first meal should take place no earlier than an hour after waking up, and the last - 2-3 hours before going to bed.
- You can not overeat, because the body on such a diet already receives a huge load.
- Limit the amount of sweet fruit per day. They are allowed to be eaten only before lunch.
- Carbonated and sugary drinks should be completely eliminated from the diet: they contain a lot of carbohydrates and whet the appetite.
- It is recommended to drink up to 2 liters of plain water to make it easier for the body to eliminate harmful products of protein breakdown.
- The duration of the diet should not exceed 14 days, otherwise side effects may occur in the form of intoxication of the body due to excess protein.
Sample menu for a week
A protein diet can hardly be called rigid, because the list of permitted foods is relatively diverse. You certainly won't have to starve.
The optimal solution is to consume carbohydrate foods mainly for breakfast. During the day, they will have time to "burn" without turning into fatty deposits.
First day
Breakfast: 100 g of cottage cheese. Second tomorrow: 2 hard-boiled eggs. Lunch: baked spinach and zucchini soup. Afternoon snack: 100 g of drinkable yoghurt. Dinner: 150 g of boiled chicken fillet.
Second day
Breakfast: 100 g of curd omelet. Second breakfast: 200 g of vegetable salad. Lunch: 200 g of bell pepper stuffed with vegetables. Afternoon snack: 100 g of kefir. Dinner: 150 g of beef in the oven.
Day three
Breakfast: 100 g of cottage cheese with berries. Second breakfast: boiled egg. Lunch: 200 g of okroshka on kefir and 150 g of boiled fish. Afternoon snack: 100 g of coleslaw and cucumber salad. Dinner: 200 g of beef in the oven.
Day four
Breakfast: 150 g of millet porridge in water with the addition of fruit. Second tomorrow: 100 g of boiled fish and a small cucumber. Lunch: 200 g of vegetable soup without the addition of potatoes. Snack: 150 g of vegetable salad. Dinner: 150 g of beef in the oven.
Fifth day
Breakfast: 100 g of boiled chicken breast. Second breakfast: orange. Lunch: 200 g of egg noodle broth and 100 g of vegetable salad. Snack: 100 g of low-calorie yogurt. Dinner: 150 g of boiled idea.
Sixth day
Breakfast: 150 g of oatmeal in water. Second breakfast: 150 g of any berry. Lunch: 200 g of boiled fish and 100 g of eggplant in a compote. Snack: 100 g of orange juice. Dinner: 150 g of boiled beef and 100 g of vegetable salad.
Seventh day
Breakfast: 150 g of cottage cheese with herbs. Second breakfast: boiled egg with fresh cucumber. Lunch: 150 g of boiled skinless chicken and two small fresh tomatoes. Snack: 150 g of grated carrots. Dinner: 150 g of boiled shrimp and 100 g of green beans.
Simple recipes for a protein diet
Spinach and Vitamin Soup
You will need: Skinless turkey breast or drumstick, spinach wrap (you can use frozen), garlic clove, 1/3 tsp. milk, spicy herbs, salt, pepper. Boil the poultry, remove from the broth and let cool. Finely chop the spinach and simmer in the prepared broth for about 5 minutes. Separate the poultry from the bones, chop and return to the soup. Cook the spinach and turkey together for a few more minutes. Use a blender to puree them, gradually adding milk, spices and herbs to taste.
Egg noodle broth
For this dish you only need 3 eggs and a hen. Beat the eggs, fry them into pancakes as thin as possible and cut them into thin noodles. Boil the chicken, remove from the broth and add the egg noodles. You can use vegetable broth instead of meat broth. The dish will turn out light, but not so satisfying.
Curd omelet
This is a great example of a successful breakfast dish. Mix 2 egg whites with 100 g of cottage cheese. Add some herbs and your favorite spices. If the consistency is thick, add water. Put the mixture in an ovenproof dish and bake in the oven.