The best protein diets to lose weight in a week

Protein is an element necessary for the normal functioning of the body, is responsible for the synthesis of hormones and enzymes responsible for metabolism, is considered the main building material of new cells. Many diets limit the intake of protein foods so that the person begins to experience health problems. However, protein diets for rapid weight loss are not like that, because they are based on such products.

The role of proteins in the body

Proteins are considered very important nutrients in the human body. In the digestive process, they are converted into amino acids necessary for normal muscle growth, maintenance of a healthy state and an active life. If they are present in the human body in small quantities, this indicates changes in hormonal levels, chronic fatigue or liver problems. It is especially necessary for people who combine their life with sports activities, as protein is the main ingredient for creating a beautiful relaxation.

General nutritional principles

When observing a protein diet for weight loss, you need to eat fractionally small portions every 3 hours so that the feeling of hunger does not arise. The diet includes fish, tofu cheese, dairy products, seafood, etc. contain foods with high protein content. If the menu includes carbohydrate products, they are allowed only with a low glycemic index.

Cooking rules

When dieting with proteins, you must adhere to the following cooking rules:

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

Duration

The duration of the protein diet should not be more than two weeks, it is recommended to adhere to such a diet, ideally from 1 week to 10 days. This recommendation is given to avoid reloading the liver. The break must be at least 4 months. The 10-day protein diet is the most popular option.

Advantages and disadvantages

Benefits include:

• the high efficiency of such nutrition allows you to lose up to 10 kilograms, and in case of obesity much more;
• small commitment period;
• during the diet, unlike other diets, there will be no overwhelming desire to eat anything;
• the result after the diet persists for a long time;
• diet, insist on doing some kind of physical activity, for example: fitness, various exercises at home, visiting the gym;
• the diet will be diverse;
• you can independently choose recipes for the dishes you eat.

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

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

Contraindications

Contraindications include:

• musculoskeletal disorders;
• breastfeeding period;
• digestive system disorders;
• any irregularity in the work of the kidneys;
• liver disease;
• the period of bearing the child;
• cardiovascular system disorders.

Variants

There are various protein weight loss diets developed by various experts.

Protein-carbohydrate

The challenge of losing weight by adhering to a protein-carbohydrate diet is the burning of muscle tissue, not fat, while restricting the calorie content of food.

This diet food consists of 3 stages:

1. Protein cycle. It usually takes 2 to 3 days. Due to the loss of glycogen due to a lack of carbohydrates in the diet, the body gradually begins to burn adipose tissue. It acts like a fasting day.
2. Carbohydrate cycle. It lasts from 1 to 2 days, and during this time the human body is replenished with carbohydrates - the main source of energy.
3. Mixed loop. Within 24 hours, a person will eat 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 carbohydrate consumption is reduced, fat and proteins are present in unlimited quantities in the menu. Already in the first 14 days, you can lose between 3 and 5 kilograms.

Dukan

The main focus of the diet, developed by nutritionist Ducan, is to minimize carbohydrates, the diet contains only proteins, and bran is included in the diet to improve digestion. The technique is divided into 4 stages, each of its own length. The diet is quite effective, and after 5 days you can notice a weight loss of 3-5 kilograms.

Doctors

The basic rule of this diet is to alternate protein and carbohydrate days. It allows you to lose about 7 kilos in 10 days, and in some cases, someone manages to lose even 10 kilos. You will need to eat 5 times a day, which will ensure that you do not feel hungry.

Suggestions for adherence to this diet food:

• on a protein day you need to drink 1 glass of warm water on an empty stomach, and for breakfast eat boiled chicken eggs and herbs that can be used as: celery, dill or parsley;
• before 3 o'clock you should eat boiled chicken without skin and eat at least 800 grams of meat per day, divided into several meals;
• You can eat up to 5 kilograms of vegetables in a day with carbohydrates.

what can you eat

If you decide to adhere to a protein diet, first of all, you should familiarize yourself with the list of allowed and prohibited foods to further create the right diet.

Protein foods

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

• Sea products;
• lean meat;
• vegetables;
• soft and hard cheeses;
• vegetable oil;
• cereals as a soup additive;
• offal: kidneys, liver, chicken offal, tongue and others;
• egg white;
• dried fruits;
• low-fat dairy products.

How to choose meat

Lean meat is the main protein content, so it should be included in the diet when following this diet. It is recommended to choose the following meat products: duck, chicken, lamb, veal and turkey.

The following meat products should be excluded from the diet:

• sausages;
• sausages;
• canned meat;
• pig;
• smoked meat.

Protein drinks

Drink options:

1. Mix a tablespoon of nuts 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, bran 1 tablespoon and 100 grams of low-fat cottage cheese.

One week sample menu

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. Lunch. 1 large orange.
3. Dinner. Small amounts of brown risk with boiled chicken fillet.
4. Junk food. Protein drink.
5. Dinner. Boiled fish fillet with vegetable salad.

Tuesday

1. Breakfast. Tea and 2 boiled eggs.
2. Lunch. 1 large apple.
3. Dinner. 100 grams of cooked chicken breast with a small piece of rye bread.
4. Junk food. A glass of plain yogurt.
5. Dinner. Baked pollock with vegetable salad.

Wednesday

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

Thursday

1. Breakfast. Chicken omelet and unsweetened tea.
2. Lunch. Grapefruit and apple.
3. Dinner. Spinach soup with crispy bread.
4. Junk food. Additive-free curd cheese.
5. Dinner. 150 grams of grilled fish and fresh vegetables.

Friday

1. Breakfast. 150 grams of low-fat cottage cheese, coffee.
2. Lunch. 2 sugar-free cheesecakes.
3. Dinner. Liver in sour cream with vegetable salad.
4. Junk food. Curd souffle.
5. Dinner. Two egg omelet, fresh tomatoes.

Saturday

1. Breakfast. A few oat muffins and a glass of fermented baked milk.
2. Lunch. Apple.
3. Dinner. Vegetable broth, 150 grams of chicken breast, a slice of whole grain bread.
4. Junk food. Milk jelly.
5. Dinner. 150 grams of boiled beef with coleslaw.

market

1. Breakfast. Oat pancakes with tea.
2. Lunch. Two tangerines.
3. Dinner. 200 grams of chicken cutlet with asparagus.
4. Junk food. Protein drink.
5. Dinner. 200 grams of steamed fish, fresh vegetables.

how to exit

When the protein diet in the form of a 4-week menu is over and the desired result is achieved, this does not mean that you have to eat everything the next day. If you do this, the lost weight will return and all previous efforts will be meaningless. To prevent this from happening, diet foods should be gradually withdrawn.

To consolidate the results, you should get used to unsweetened tea and coffee, and also not eat a lot of flour and sweets, overeat fatty foods. It is recommended to drink a glass of water each time before breakfast and eat oatmeal or low-fat cottage cheese. Vegetables can be eaten in any form other than frying. Also, you should not eat potatoes for the first time after exiting the diet, and gradually introduce your usual diet into the diet.

Why diet may not work

Numerous studies have proven that with the correct implementation of dietary conditions, it gives conclusive results in reducing body weight. However, there are cases when the numbers on the scales at the end of the observance of such a diet will not please or decrease at all.

The reason may be in several things. Firstly, this 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 the food will not be spent and kilograms cannot be burned in any way.

Secondly, the reason may be in slow metabolism. First of all, such people should improve their metabolism, and then try to adhere to the diet again.

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

Recipes

Some may think that the protein menu is too limited and monotonous, but in fact they can be used to prepare a wide variety of delicious dishes for a protein diet.

First

Here's a detailed way to make spinach puree soup:

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

Cheese Soup:

1. Boil the selected meat.
2. Wait until it cools down and cut into pieces.
3. Pour 50 grams of cheese into the broth and add 3 chopped 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 raw liver and some water.
7. Cook for 15 minutes, stirring constantly, until fully cooked.

Chicken chop:

1. Pass half a kilo 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 raw eggs.
4. Add spices.
5. Shape the meatballs with your hands.
6. Bake in the oven 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 pan.

Jelly recipe:

1. Boil 500 ml of milk in a saucepan.
2. Add 5 chopped strawberries before the milk boils.
3. Dissolve 2 small spoons of fast-acting gelatin in milk.
4. Mix the contents thoroughly.
5. Pour into molds.
6. Send to the refrigerator until solidified

Reviews

• First review, 25-year-old girl: "The protein diet came in handy for me after I finished breastfeeding. I first found the option to eat the "14-Day Protein Diet" and started sticking with it for weight loss. The extra 5 pounds gained during pregnancy, in just a week and a half It was easy to stick to the rules, and since I'm a big lover of protein foods, I was happy that I was able to achieve results without a lot of effort. After all, you can eat almost anything I like. "
• Second review, 31-year-old woman: "In the process of implementation, I realized that the protein diet is not really mine. I could not resist it, because I am not a big fan of poultry meat in life. In the last days of the diet, chicken breast officially brought tears to my eyes. However, my efforts were justified, because I managed to get the parameters I wanted by summer. "
• Third review, 41-year-old woman: "There are many unsuccessful experiences with diets that spoil my health very well. But when I came across a protein diet, I immediately saw a difference from others. It does not require strict restrictions on the amount of food consumed, the main condition is that the basis of the diet should be protein. At the same time , the body received enough energy, and I could live normally without serious restrictions. And at the end of the diet, I was very satisfied with the figure on the scale, which was 6 kilograms less, and they did not return even after two years. "