The Best Protein Diets For Weight Loss 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 of new cells. Many diets limit the intake of protein foods, as a result of which a person gets health problems. However, protein diets for rapid weight loss are not such as they are based on such products.

The role of proteins in the body

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

General nutritional principles

While following a protein diet for weight loss, you need to eat fractional small portions every 3 hours so that the feeling of hunger does not appear. The diet should include foods high in protein including: fish, tofu cheese, dairy products, seafood and so on. If the menu contains carbohydrate products, these are only allowed with a low glycemic index.

Cooking rules

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

1. Use only handmade sauces for dressing salads. It is recommended to replace mayonnaise with soy sauce and use kefir for serving vegetables.
2. When making a vegetable stew, it is important to add seasonings. It is recommended to use: ground ginger, oregano and curry. The selected spices should be added in small amounts, as they should only be present in the dish to emphasize the taste of the vegetables.
3. When cooking meat products, it is recommended to use the following spices as additives: bay leaf, garlic, sugar peas.
4. It is recommended that the fruits in the diet are raw.
5. Use as drinks: tea, coffee, freshly squeezed juices, fruit drinks and fruit drinks.

duration

The duration of the protein diet should not exceed two weeks, ideally it is recommended to follow such a diet from 1 week to 10 days. This recommendation is given so as not to burden the liver again. 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 a diet allows you to lose up to 10 kilograms, and in the case of obesity, much more.
• short adherence time;
• during the diet, unlike other diets, there will not be an overwhelming desire to eat;
• the result obtained after the diet lasts for a long time;
• the diet insists on physical activity such as: fitness, doing various exercises at home, going to the gym;
• the diet will be varied;
• You can choose the recipes for the dishes you eat independently.

The disadvantages of a high protein diet for weight loss include:

• such a diet puts a significant load on the internal organs, especially the kidneys from consuming a large amount of protein products;
• due to the high consumption of protein, there is an imbalance in the minerals and vitamins necessary for the body;
• adherence to a diet can lead to digestive system disorders;
• there is a risk of possible water imbalance in the body;
• such a diet can aggravate chronic diseases and increase blood pressure.

Contraindications

Contraindications are:

• Musculoskeletal disorders;
• Breastfeeding;
• Digestive system disorders;
• any irregularities in the work of the kidneys;
• Liver disease;
• Length of birth of child;
• Disorders of the cardiovascular system.

variants

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

Protein carbohydrates

The difficulty with losing weight on a protein-carbohydrate diet is that restricting the amount of calories in foods burns muscle tissue rather than fat.

This diet food consists of 3 phases:

1. Protein cycle. It usually takes 2 to 3 days. With the loss of glycogen due to the lack of carbohydrates in the diet, the body gradually begins to burn fat tissue. It serves as a fasting day.
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 cycle. Within 24 hours a person eats a moderate diet, both proteins and carbohydrates are added to the menu.

Atkins

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

Ducan

The main focus of the diet developed by nutritionist Ducan is to reduce carbohydrates to a minimum, only proteins are in the food and to improve digestion, bran is included in the diet. The technique is divided into 4 levels, each with an individual length. The diet is very effective and after 5 days you can see a weight loss of 3-5 kilograms.

The doctors

The principle of this diet is to alternate protein and carbohydrate days. It allows you to lose around 7 kilograms of weight in 10 days, and in some cases someone manages to lose as much as 10. You need to eat 5 times a day to avoid feeling hungry.

Recommendations for adherence to this dietary food:

• on a protein day, you need to drink 1 glass of warm water on an empty stomach and eat a boiled chicken egg and herbs for breakfast, which can be used as: celery, dill or parsley;
• before 3 p. m. you must eat boiled skinless chicken and eat at least 800 grams of meat per day, divided into several meals.
• You can eat up to 5 kilograms of vegetables in total on a carbohydrate day.

What can you eat

When deciding on a protein diet, the first thing to do is to familiarize yourself with the list of allowed and prohibited foods in order to further compose the right diet.

Protein foods

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

• Seafood;
• lean meat;
• Vegetables;
• Soft and hard cheese;
• Vegetable fat;
• Cereals as an additive to soup;
• Offal: kidneys, liver, chicken offal, tongue and others;
• Protein;
• Dried fruit;
• low fat dairy products.

How to choose meat

Lean meat is the main protein content, which is why it should be included in the diet on this diet. It is recommended to give preference to 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 meat;
• Smoked meat.

Protein drinks

Beverage options:

1. Mix a tablespoon of nuts with a spoon of honey and put the resulting mixture in a glass with 200 grams of kefir.
2. For cooking, you will need 130 grams of low-fat cottage cheese, 1 teaspoon of bran, all the fruits and 130 grams of low-fat fermented baking 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 need to mix the following ingredients: cocoa 1 tablespoon, bran 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 weekly menu:

Monday

1. Breakfast. Tea or coffee with low-fat cottage cheese in the amount of 200 grams.
2. Having lunch. 1 large orange.
3. Dinner. Brown risk in small quantities with cooked chicken fillet.
4. Snack. Protein drink.
5. Dinner. Boiled fish fillet with vegetable salad.

Tuesday

1. Breakfast. Tea and 2 boiled eggs.
2. Having 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 pollack with vegetable salad.

Wednesday

1. Breakfast. Buckwheat porridge with milk and coffee.
2. Having 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. Having lunch. Grapefruit and apple.
3. Dinner. Spinach soup with crispbread.
4. Snack. Quark without additives.
5. Dinner. 150 grams of grilled fish and fresh vegetables.

Friday

1. Breakfast. 150 grams of low-fat cottage cheese, coffee.
2. Having lunch. 2 sugar-free cheesecakes.
3. Dinner. Liver in sour cream with vegetable salad.
4. Snack. Quark soufflé.
5. Dinner. Omelette with two eggs, fresh tomato.

Saturday

1. Breakfast. A couple of oatmeal and a glass of fermented baking milk.
2. Having lunch. Apple.
3. Dinner. Vegetable broth, 150 grams of chicken breast, a slice of whole wheat bread.
4. Snack. Milk jelly.
5. Dinner. Boiled beef in the amount of 150 grams with coleslaw.

Sunday

1. Breakfast. Oat pancakes with tea.
2. Having lunch. Two mandarins.
3. Dinner. Chicken schnitzel with 200 grams of asparagus.
4. Snack. Protein drink.
5. Dinner. 200 grams of steamed fish, fresh vegetables.

How do I get out

If the protein diet is over for 4 weeks in the form of a menu and the desired result has been achieved, that does not mean that you should eat everything the next day. If you do, the weight lost will return and all previous efforts will be pointless. To prevent this from happening, dietary foods should be phased out.

To solidify the results, get used to tea and coffee without sugar, and also do not eat flour or sweets in large quantities, do not overeat. It is recommended to drink a glass of water and eat oatmeal or low-fat cottage cheese every time before breakfast. Vegetables can be eaten in any form other than for frying. In addition, you should not eat potatoes for the first time after leaving the diet and gradually introduce your usual diet into the diet.

Why Diet Might Not Work

Numerous studies have shown that if the diet conditions are properly implemented, it clearly leads to a reduction in body weight. However, there are cases when, at the end of adhering to such a diet, the numbers on the scales do not fall, or do not decrease at all.

The reason can be in several things. First, it can happen with extremely little physical activity on a person while ingesting a fairly large amount of food. In this case, the energy accumulated through food is not consumed and the kilograms cannot be burned in any way.

Second, it may be due to slow metabolism. First of all, such people should improve their metabolism, and then try to stick to the diet again.

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

Recipes

Some may think that the protein menu is very limited and repetitive, but in fact they can be used to prepare a variety of delicious meals for a protein diet.

The first

A detailed way to make spinach puree soup:

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

Cheesesoup:

1. Cook 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. Fry for 10 minutes and add the pieces of meat.

second

Liver in sour cream:

1. Separate 500 grams of liver from the veins.
2. Rub 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 raw liver and some water.
7. Simmer for 15 minutes, stirring constantly, until fully cooked.

Chicken schnitzel:

1. Scroll half a kilogram 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 egg.
4. Add spices.
5. Shape the schnitzel with your hands.
6. Bake in the oven for 30 minutes.

dessert

Oat pancakes:

1. Mix half a glass of milk with 4 tablespoons of oatmeal.
2. Add the egg.
3. Salt.
4. Bake in a non-stick pan.

Recipe for jelly:

1. Bring 500 ml of milk to the boil in a saucepan.
2. Before the milk boils, add 5 chopped strawberries.
3. Dissolve 2 small spoons of fast-acting gelatin in milk.
4. Mix the contents thoroughly.
5. Pour into molds.
6. Place in the refrigerator until solidified

reviews

• First look back, girl, 25 years old: "The protein diet has proven to be useful for me after breastfeeding. First I found the "14 day protein diet with menu" diet option and started sticking to it to lose weight. The extra 5 kilograms gained during pregnancy was gone in just a week and a half. It was easy, yourselfstick to the rules, and being a big protein food lover, I was just glad I got results with little effort. After all, you could eat almost anything I love. "
• Second evaluation, woman, 31 years old: "In the process of adherence I discovered that a protein diet is not really mine. I couldn't stand it as I'm not a huge fan of poultry meat in life. Chicken breasts in the last few days of the diet almost brought tears to my eyes. But still, my efforts were justified, as I managed to get the parameters I wanted by the summer.
• Third review, female, 41 years old: "I have had a multitude of unsuccessful experiments with diets that have well spoiled my health. But when I stumbled upon a protein diet, I immediately noticed a difference from the others. There are no strict restrictions on the amount of food consumed, the main requirement is that the basis of the diet should be protein. At the same time, the body received enough energy and I was able to live normally without severe restrictions. And at the end of the diet, I was very happy with the figure on the scales, which got 6 kilograms less, and it didn't come back even after two years.