protein diet for weight loss

The time for sunshine, relaxation, flying dresses and bikinis is over. Pretty ladies have already managed to relax a little and even pamper themselves with something very tasty and low in calories "very" high. Undoubtedly, small joys make everyday life brighter and more positive. The main thing is to tell yourself to stop in time! Otherwise, the appearance of excess weight very quickly and, as the experience of losing weight shows, for a long time will bring insecurities, negativity and problems to your life.

But what if time is still lost? How to get back to normal quickly at home? Is a protein diet so effective for every day?

Does the perfect have to be perfect?

Before talking about diet, let's see if there is such a thing as an "ideal weight". Tells about the need to adhere to standards. Ideals that were not invented by us and, of course, have nothing to do with understanding human nature and our biological mechanisms of functioning. Despite this, weWe are motivated in every possible way to show results at the pool, gym, street jogging, to strive for certain standards. The tragedy of the situation is that we do things that are so right for our bodies, so don'tThat they bring satisfaction and benefit, but only for compliance. We do not monitor our well-being, we do not monitor the signals that the body gives, we measure and weigh our bodies! And, as a result, we only aggravate the situation.

All, impressed, felt, ready to act, and to begin with? And you have to start with your own definition of imperfect weight. The same, individual for each of us, but causing the same feeling of discomfort and dissatisfaction.

What is incomplete weight?

Try typing a query into any search engine to determine ideal weight, and you'll get links to dozens of calculators and tables. And none of them will take into account:

  • your heredity (genetic predisposition);
  • the presence of chronic diseases;
  • the number of fat cells in your body and their ability to store fat;
  • metabolism (metabolism) in your body;
  • Your lifestyle - the presence of stress, the way you sleep and wake up, your mobility, the quality and mode of your diet.

If you put everything together, it becomes clear that each of us has our own, individual imperfect weight. How do you know when it's time to act? If you are experiencing one or more of the following points, your weight is far from your ideal:

  • Your weight negatively affects your health – your overall health is impaired, you become increasingly tired, your joints and back are sore for the first time, shortness of breath appears, periodic pressure increasesis, bowel function leaves much to be desired;
  • Weight causes unpleasant changes in your life. You can't do your normal activities (everything that requires mobility and physical stamina), you have to limit yourself in clothing, you can't use public transportation or crowded places. In places you feel uncomfortable with, you begin to adjust your life and action plans based on your weight. .

Remember, if you are serious about taking care of yourself, start by going to a nutritionist and endocrinologist. This will be the best thing you can do for yourself. Only experts in the field of medicine and proper nutrition, oneTogether, can help you maintain your health and improve your quality of life. Don't forget about the need for the constant presence of physical activity in your life.

overweight woman eating sweets

what is protein diet

How can you adjust your menu in order to lose kilograms that interfere with a full life? A high-protein diet - a diet based on foods high in protein and a diet that significantly limits carbohydrates and fats - can help with this. With this nutritional technique, you can lose up to 14 kg in 3 months.

The basic principle of a protein diet is to eat foods that contain proteins that regulate the metabolism in our body. So it is possible to avoid the main disadvantage of any diet - a decrease in the intake of protein in the body, which, in turn, will help the body(internal organs, receiving less protein, begin to pull them out of muscle tissue). All this leads to weakness, poor physical health and loose skin.

Benefits of following a protein diet

The benefits that differentiate a protein diet from any other type of diet are significant:

  • maintaining a healthy muscular system;
  • the ability to combine diet even with serious physical activity;
  • the impossibility of developing such a painful complication as anorexia;
  • lack of exhaustion, a tense feeling of hunger (protein food is absorbed by the body for 3-4 hours);
  • Protein diet food includes a large amount of fiber, which ensures the smooth functioning of the intestines;
  • Due to very slow, gradual weight loss, it is possible, without much effort, to maintain the necessary weight after leaving the diet;
  • good health - there is absolutely no weakness, dizziness and nausea, which are characteristic of other types of diets;
  • Blooms form, a real rejuvenation of the body takes place - the condition of the skin, hair and nails improves.

It is important to remember that the maximum effect for the health of your body can be achieved only if you follow the rules of dietary nutrition with physical activity, all organs and their systems should be exercised.

Cons and contraindications of protein diet

When deciding to restructure your diet according to the principles of a protein diet, remember - there are no ideal diets! Any diet comes with certain limitations or exceptions, which means that the load on your body will inevitably increase. That is why nothing can be said about the disadvantages of following a protein diet.

  1. Protein diet should be short-term. Prolonged consumption of protein foods causes problems in the skeletal system (predominant intake of protein leads to leakage of calcium from bone tissue, making bones very fragile).
  2. Prolonged restriction of carbohydrate intake can negatively affect overall performance.
  3. Responding to a lack of adequate amounts of fat in the diet, the nervous system is also attacked - the main material for the reproduction of nerve cells. The main symptoms of this condition are increased nervousness and irritability.
  4. A long-term protein diet can disrupt the balance of blood cells - the production of hemoglobin increases dramatically.
  5. Protein food leaves behind a large amount of "decay products", increasing the load on the kidneys (for their excretion).

protein diet menu

The protein diet menu should be based on a number of principles that guarantee the achievement of the necessary results (for example, losing 10 kg):

  1. Proteins make up at least 60% of the total diet.
  2. Refusal of frequent snacks, for this preference is given to protein products with a long digestion cycle.
  3. During the day, there should be at least 5 or 6 meals, and the interval between them should not exceed 3 hours.
  4. All dishes should be cooked by baking, stewing or steaming, refusing to fry.
  5. Some vegetables and fruits can be included in the diet for better nutritional balance.

The presence of regular physical activity on the body.

Doctor's recommendations on the protein diet menu

Main products of protein diet

meat products

Chicken, Turkey, Veal, Rabbit

Exceptions: lamb, pork (high fat content)

low-fat varieties of fish

(no more than 4% fat)

pink salmon, pollock, cod, navaga, perch, pike perch, grayling

Dairy and fermented milk products containing no more than 3-5% fat

kefir, yogurt, cottage cheese, hard cheese

Cereal

Rice, Oatmeal, Buckwheat

Bread

whole grains only

vegetables

All "green" vegetables, as well as any other in moderation, 2-3 times a week

To drink

Citrus fruit drinks and unsweetened homemade compotes and juices (diluted 1: 1 with mineral water), herbal teas and herbal teas, coffee without sugar

butter

Olives, flaxseeds, sunflowers - in strictly limited quantities

Mushrooms

Boiled

eggs

legumes

Among the products prohibited for use are several main ones:

  • flour products - pasta, baked goods, breads;
  • Sugar and sugar-containing products and dishes - baked goods, ice cream, chocolate, sweets, prepared juices, fruit drinks, etc . ;
  • any sausage products;
  • butter;
  • Potatoes and dishes containing it;
  • alcohol and any alcohol-containing products;
  • Fast food and industrial convenience foods.

Necessary! Whatever protein diet option you intend to use (short term or long term), remember that the duration of the diet meal cannot exceed 1 time in 6 months.

Short Term (Fast) Protein Diet Choice (3 Days)

The main feature of such a "fast" protein diet is the complete absence of snacks, strict adherence to 3 meals a day and a ban on any, even the most insignificant physical activity. At the same time, in the intervals between meals, without sugarThe use of herbal teas is allowed.

  • breakfast - 1 boiled chicken egg, cooked in any form (steeped, poached, etc. ), taking into account the caloric value, can be replaced with quail eggs;
  • lunch and dinner - 150-200 g of low-fat cottage cheese (not more than 3-5% fat) and tea without any sweeteners (the use of sugar and honey is unacceptable);
  • fluid consumption - at least 2 liters per day;
  • Last meal no later than 18: 00.

When opting out of a short-term protein diet, adhere to the principle of gradualism, so as not to harm your health, add foods and increase their amount gradually, over 1-2 weeks. Start by adding cereals and fruits, then add dairy and sour milk products (see the fat content of the products).

Unfortunately, as much as we would not like it, but it is difficult to call such a balanced diet, during the period of a protein diet (especially short-term), the body experiences an acute deficiency of vitamins and minerals. SuchTo minimize the possible negative consequences of restrictions, about a week before the diet, start taking vitamin complexes designed for long-term intake (from 1 to 3 months).

When deciding to start a fast protein diet, assess not only your current physical condition, but also the emotional and intellectual stresses that may occur during this period. Quit the diet (or change it in a timely manner) if:

  • You have recently been suffering from a medical illness;
  • you are experiencing a period of severe physical, intellectual or emotional stress;
  • you are over 50 years old;
  • you have problems with the liver and/or kidneys as well as the cardiovascular system;
  • You have previously (or are currently diagnosed with) bleeding disorders (increased risk of thrombosis) and with symptoms of diabetes.

And, of course, the use of any diet during pregnancy and lactation is categorically not possible.

If you want to schedule a menu for a protein diet for a long period, for example, for a month, then it is better to contact a specialist. They are based not only on the permissible calorie content and the list of allowed foodsWill be able to compose the diet, but also make it as balanced as possible.