Protein diet for weight loss

Gone are the days of the sun, lounging, flying clothes and bikinis. Beautiful ladies have already managed to relax a bit and even pamper themselves with something very tasty and no less "very" caloric. Without a doubt, the little 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, will bring insecurity, negativity and problems in your life for a long time.

But what if time is still wasted? How can I quickly get back to normal at home? Is a protein diet so effective on a daily basis?

Does the perfect have to be perfect?

Before we talk about diet, let's see if there is an "ideal weight". It would seem that the answer is absolutely obvious, because the whole industry of fashion and the "healthy" lifestyle informs us every day of the need to respect certain standards of beauty and, in a way, of health. Ideals that were not invented by us and, certainly, have nothing to do with understanding human nature and the biological mechanisms of our functioning. Despite this, we are motivated in every way possible to aim for certain standards, to show results in the pool, the gym, jogging in the street. The tragedy of the situation is that we are doing things that are very good for our bodies, not because they bring satisfaction and benefit, but only for compliance. We don't monitor our well-being, we don't monitor the signals the body gives, we measure and weigh our body! And, therefore, we only make the situation worse.

All, impregnated, realized, ready to act, and to start with what? 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 embarrassment and dissatisfaction.

What is an imperfect weight?

Try typing in any search engine a query to determine the ideal weight, and you will receive 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, sleep and wakefulness, your mobility, the quality and style of your diet.

If you put everything together then 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 faced with one or more of the following points, your weight is far from your ideal:

• your weight negatively affects your health - your general health has deteriorated, you start to tire more quickly, your joints and back are worried for the first time, shortness of breath appears, the pressure periodically increases, bowel function leavesmuch to be desired;
• the weight begins to make unpleasant changes in your life. You cannot do your usual activities (anything that requires mobility and physical endurance), you have to limit yourself in clothes, you feel uncomfortable being in public transport or incrowded places, you start to adjust your life and work plans according to your weight. . .

Remember, if you really want to take care of yourself, see a nutritionist and endocrinologist first. It will be the best thing you can do for yourself. Only specialists in the field of medicine and good nutrition together can help you maintain your health and improve your quality of life. Remember the need for constant physical activity in your life.

What is a protein diet

How to adjust your menu to lose pounds that interfere with a busy life? A high protein diet - a diet based on foods high in protein and drastically limiting carbohydrates and fats - can help with this. With this nutritional technique, you can lose 14 kg in 3 months.

The basic principle of a protein diet is to eat foods that contain proteins that regulate our body's metabolism. Therefore, it is possible to avoid the main drawback of any diet - a decrease in the supply of protein to the body, which, in turn, leads to a rapid exhaustion of the body (internal organs, receiving less protein, beginto pull them out of the muscle tissue). All of this leads to weakness, poor physical well-being and sagging skin.

Benefits of following a protein diet

The benefits that distinguish a protein diet from any other type of diet seem quite significant:

• maintain a healthy muscular system;
• the ability to combine a diet even with serious physical activity;
• the inability to develop such a painful complication as anorexia;
• absence of exhausting and stressful hunger pangs (protein foods are absorbed by the body for 3-4 hours);
• protein diet meals contain a large amount of fiber, which ensures the proper functioning of the intestines;
• due to rather slow and gradual weight loss, without much effort, it is possible to maintain the necessary weight after quitting the diet;
• good health - there is absolutely no weakness, dizziness and nausea, characteristic of other types of diets;
• blooming appearance, there is a real rejuvenation of the body - 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 dietetic nutrition in combination with physical activity, all organs and their systems should be exercised.

Disadvantages and contraindications of a protein diet

When you decide to restructure your diet according to the principles of a protein diet, remember that there is no ideal diet! Any diet has certain limitations or exceptions, which means that the load on your body will inevitably increase. It is for this reason that we can only talk about the disadvantages of adhering to a protein diet.

1. The protein diet should be short-lived. Long-term intake of protein foods causes problems with the skeletal system (the predominant intake of protein results in the leaching of calcium from bone tissue, making the bones very fragile).
2. Prolonged restriction of carbohydrate intake can negatively affect overall performance.
3. The nervous system is also under attack, responding to the lack of a sufficient amount of fat in the diet - the main material for the reproduction of nerve cells. The main signs of this disease are increased nervousness and irritability.
4. A long-term protein diet can upset the balance of blood particles - the production of hemoglobin increases dramatically.
5. Protein foods leave behind a large amount of "decomposition products", which leads to an increased burden on the kidneys (for their excretion).

Protein diet menu

The protein diet menu should be based on several principles that ensure the achievement of the necessary results (for example, weight loss of 10 kg):

1. Proteins make up at least 60% of the total diet.
2. Refusal of constant snacks, for this preference is given to protein products with a long cycle of digestion.
3. During the day there should be at least 5-6 meals, and the interval between them should not exceed 3 hours.
4. Refusal to fry, all dishes should be baked, stewed or steamed.
5. For a better nutritional balance, certain vegetables and fruits can be added to the diet.

The presence of regular physical activity on the body.

The main products of the protein diet

Meat products	Chicken, turkey, veal, rabbit Exception: lamb, pork (high fat content)
Low-fat fish varieties (no more than 4% fat)	Pink salmon, pollock, cod, navaga, perch, pike perch, grayling
Dairy products and fermented milk products containing not more than 3 to 5% fat	Kefir, yogurt, cottage cheese, hard cheese
Cereals	Rice, oatmeal, buckwheat
Bread	Whole grains only
Vegetables	All the "green" vegetables, as well as all the others in small quantities, 2 to 3 times a week
To drink	Sour fruit drinks and unsweetened compotes and homemade juices (diluted 1: 1 with mineral water), herbal teas and herbal teas, unsweetened coffee
Butter	Olive, flax, sunflower - in strictly limited quantities
Mushrooms	Boiled
Eggs
Legumes

Among the products prohibited for use, there are several main ones:

• flour products - pasta, bakery products, bread;
• sugar and products and dishes containing sugar - baked goods, ice cream, chocolate, candies, prepared juices, fruit drinks, etc .;
• all charcuterie products;
• Butter;
• potatoes and dishes containing them;
• alcohol and all products containing alcohol;
• fast food and industrial ready meals.

Important! Whichever protein diet option you plan to use (short term or long term), remember that dietary meal times cannot exceed 1 time every 6 months.

Short-term (quick) protein diet option (3 days)

The main characteristic of such a "fast" protein diet is the complete absence of snacks, strict adherence to 3 meals a day and the prohibition of all physical activity, even the most insignificant. At the same time, in the intervals between meals, the use of unsweetened herbal teas is allowed.

• breakfast - 1 boiled chicken egg, cooked in any form (steep, poached, etc. ), can be replaced with quail eggs, taking into account the caloric value;
• lunch and dinner - 150-200 grams of low-fat cottage cheese (no more than 3-5% fat) and tea without sweetener (the use of sugar and honey is unacceptable);
• fluid intake - at least 2 liters per day;
• last meal at 6: 00 p. m. at the latest.

When you quit a short-term protein diet, follow the principle of progressivity, so as not to harm your health, add foods and increase their amount gradually, over 1 to 2 weeks. Start by adding cereals and fruits, then add dairy products and curds (watch the fat content of the products).

Unfortunately, although we would not like it, but it is difficult to call such a balanced diet, during the period of a protein diet (especially in the short term) the body suffers from an acute deficiency of vitamins and minerals. To minimize the possible negative consequences of such 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 quick protein diet, assess not only your current physical condition, but also the emotional and intellectual stresses that may await you during this time. Drop the diet (or change it over time) if:

• you have recently suffered from a medical illness;
• you are facing 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 already have (or are currently diagnosed) with bleeding disorders (increased risk of thrombosis) and signs of diabetes.

And, of course, the use of any diet is categorically impossible during pregnancy and lactation.

If you want to program a menu for a protein diet for a longer period, for example, for a month, it is better to contact a specialist. They will not only be able to compose a diet based on the authorized calorie content and the list of authorized foods, but also make it as balanced as possible.