Protein diet for weight loss

The time for sunbathing, relaxing, flying clothes and bikinis is over. The beautiful ladies managed to relax a little and even pamper themselves with something very tasty and no less "very" high in calories. Without a doubt, 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 is very quick and, as weight loss experience shows, will bring feelings of insecurity, negativity and many troubles in your life in the long run.

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

Perfect is perfect?

Before talking about diets, let's see if there is such a thing as "ideal weight". The answer seems to be quite obvious, because the entire "healthy" fashion and lifestyle industry tells us every day about the need to adhere to certain standards of beauty and beauty. health. The ideas were not invented by us and certainly have nothing to do with understanding human nature and the biological mechanisms that work for us. Even so, we are motivated in every possible way to strive to achieve certain standards, to show results in the pool, in the gym, in the street jogging. The tragedy of the situation is that we do things that are right for our bodies, not because they bring satisfaction and benefit, but just out of compliance. We don't monitor our health, we don't monitor the signals our body gives us, we measure and weigh our body! And, as a consequence, we only aggravate the situation.

All, imbued, realized, ready to act, and with what? And you need to start with your own definition of imperfect weight. The same person, each individual to us, but causing the same feeling of inconvenience and dissatisfaction.

What is Imperfect Weight?

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

• your genetics (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, your sleep and alertness, your mobility, your quality and your diet.

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

• your weight negatively affects your health - your overall health gets worse, you start to tire faster, your joints and back get nervous for the first time, shortness of breath occurspresent, pressure increases periodically, bowel function is no longer desirable;
• The weight starts to make unpleasant changes in your life. You are unable to carry out your usual activities (everything requires movement and physical endurance), you have limited clothing, you feel uncomfortable in public transport or crowded placespeople, you begin to adjust your work and life plans based on your weight. . .

Remember, if you're serious about taking care of yourself, start with seeing a nutritionist and endocrinologist. That would be the best thing you can do for yourself. Only experts in the field of medicine and proper nutrition can help you maintain your health and improve your quality of life. Don't forget the need for a regular presence of physical activity in your life.

What is a protein diet?

How can you tweak your menu to lose the kilos that get in the way of a fulfilling life? A high-protein diet — one based on foods high in protein and with significant restrictions on carbohydrates and fats — can help with this. With this nutritional technique, you can lose 14 kg in 3 months.

The basic principle of the protein diet is to eat foods that contain proteins that regulate the metabolism in our body. Thus, the main drawback of any diet can be avoided - a decrease in the amount of protein absorbed into the body, which, in turn, leads to rapid depletion of the body (internal organs, getting lessmore proteins, start pulling them out of the muscle tissue). All this leads to weakness, poor fitness and sagging skin.

Benefits of following a protein diet

The advantages that distinguish the protein diet from any other type of diet look quite significant:

• maintain a healthy muscular system;
• the ability to combine a diet even with serious physical activity;
• inability to develop such a painful complication as anorexia;
• not tired, stressed feeling of hunger (protein food is absorbed by the body in 3-4 hours);
• protein diet meals include a large amount of fiber, which ensures the smooth functioning of the intestines;
• because weight loss is quite slow, gradual, without much effort, it is possible to keep the necessary weight after quitting the diet;
• good health - the complete absence of weakness, dizziness and nausea, which are 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 the body can be achieved only if the rules of nutrition are followed in combination with physical activity, all the organs and systems of the body. they must be exercised.

Cons and contraindications of the protein diet

When deciding to restructure your diet in line with the principles of the protein diet, remember - there is no such thing as an ideal diet! Any diet has certain limitations or exceptions, which means that the load on your body is bound to increase. That's why one can't help but talk about the disadvantages of sticking to a protein diet.

1. Protein diet should be short term. Eating protein-rich foods over a long period of time leads to problems with the skeletal system (protein intake mainly results in leaching calcium from bone tissue, making bones very fragile).
2. Long-term carbohydrate restriction can negatively affect overall performance.
3. The nervous system is also under attack, in response to the lack of a sufficient amount of fat in the diet - the main raw material for the reproduction of nerve cells. The main signs of this condition are increased stress and irritability.
4. Long-term protein diets can disrupt the balance of blood elements - the production of hemoglobin increases dramatically.
5. Protein foods leave a large amount of "breakdown products", which leads to an increased load on the kidneys (to excrete them).

Protein diet menu

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

1. Protein makes up at least 60% of the total diet.
2. Refuse constant snacking, therefore, preference is given to protein products with a long digestive cycle.
3. During the day, there should be at least 5 or 6 meals, and the interval between meals should not exceed 3 hours.
4. Refuse to fry, all dishes should be cooked by baking, stewing or steaming.
5. For a better nutritional balance, some 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 Exceptions: lamb, pork (high fat content)
Low-fat fish (no more than 4% fat)	Pink salmon, pollock, cod, navaga, perch, pike perch, gray fish
Milk and fermented milk products with no more than 3-5% fat	Kefir, yogurt, cottage cheese, hard cheese
Cereals	Rice, Oatmeal, Buckwheat
Bread	Whole grains only
Vegetable	All "green" vegetables, as well as any other in small quantities, 2-3 times a week
Drink	Sour fruit drinks and unsweetened homemade juices and juices (1: 1 dilution with mineral water), herbal and herbal teas, unsweetened coffee
Butter	Olives, flaxseeds, sunflowers - in limited quantities
Mushroom	Boil
Egg
Pea's tree

Among the products banned from use, there are several main products:

• flour products - pasta, pies, bread;
• sugar and sugary products and treats - baked goods, ice cream, chocolate, sweets, ready-to-drink juices, fruit drinks, etc. v. ;
• any sausage product;
• butter;
• potatoes and dishes containing it;
• alcohol and any product containing alcohol;
• fast food and convenience food.

Important! Regardless of the protein diet options you plan to use (short-term or long-term), remember that the interval between the diets should not be more than 1 time in 6 months.

Short-term (fast) protein diet options (3 days)

The main features of such a "fast" protein diet are the complete absence of snacks, strict adherence to 3 meals a day and the prohibition of any physical activity, even the most insignificant. Also, in the interval between meals, it is permissible to use unsweetened herbal teas.

• breakfast - 1 hard-boiled chicken egg, cooked in any form (boiled, boiled, 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 sweeteners (the use of sugar and honey is unacceptable);
• fluid consumption - at least 2 liters per day;
• Last meal is 18: 00 at the latest.

When getting rid of a short-term protein diet, stick to the principle of slowly, so as not to harm your health, add foods and gradually increase their quantity, for 1-2 weeks. Start by adding cereal and fruit, then add dairy products and yogurt (see fat content of products).

Unfortunately, although we do not want to, but it is difficult to call such a balanced diet, during the period of implementing a high-protein diet (especially a short-term diet), the body is deficient in protein. Severe vitamin and mineral deficiencies. To minimize the possible negative consequences of such restrictions, about a week before the diet, start taking a multivitamin designed for long-term use (from 1 to 3 months).

When deciding to start a fast protein diet, assess not only your current physical condition but also the mental and intellectual stresses that may occur during this period. Quit the diet (or change it in 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 have previously (or have now been diagnosed) with a bleeding disorder (increased risk of blood clots) and signs of diabetes.

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

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