Hello to everybody! Today I will tell you how to lose up to 3 kilograms in 10 days without feeling hungry and without intense training. We were taught that results can only be achieved through hard work. However, there is a protein diet for weight loss, and with it you can actually lose weight in almost no time, of course, under a number of conditions. Below, you'll learn how to fit into those skinny jeans you never bought.
Looking ahead - protein dietnot suitable as a permanent basis, you can train from 7 to 14 days several times a year.
What we will talk about in this article:
- what is a protein diet
- when and to whom it can be used
- its pros and cons (we will definitely look at contraindications),
- permitted and prohibited products,
- approximate food for several days,
- reviews of those who tested the system for themselves.
What causes weight loss in proteins?
What have you heard about the protein diet? Many people confuse this with the keto diet. However, there is a small but significant difference between these weight loss options. Take a look at the diagram.
- Macronutrient ratio for keto: B - 20%, F - 75%, U - 5%;
- The proportion of macronutrients in the protein diet: B - 70%, F - 5%, U - 25%;
A high-fat diet (keto) involves eating a lot of fat-rich foods. If it is fish, then it is the fattest, if it is meat, it is definitely not without fat. Most importantly, there should be no other elements. Carbohydrates, even complex ones, are prohibited, they can only be obtained from vegetables, herbs and a few other products.
Losing weight with protein foods, on the other hand, prohibits eating very fatty foods and allows a small amount of "long-term" carbohydrates for breakfast or lunch. In addition, it is allowed to eat unsweetened milk and fermented milk products.
That is, you practically do not limit yourself in food, you do not feel hungry, and at the same time you lose volume and weight. The key is to keep your calorie intake in check, protein foods are very filling, you may simply not be getting the calories you need, which will slow down your weight loss process. It can be calculated using the calorie table. There are many of them on the Internet. Print and hang on your fridge or use the free app for easy counting. The daily norm for weight loss with a less active lifestyle is 1200-1500 kcal.
The optimal number of meals per day: five to six times in small portions. Coffee, unsweetened tea and water are allowed. Muscle mass does not suffer and remains in place and can even grow with physical activity.
The advantage of this diet is the absence of fast carbohydrates:
- first of all, excess moisture is removed,
- secondly, stocks are used from the sides, hips and abdomen.
So you lose weight fairly quickly and see the results immediately. This technique is also called "drying". Athletes actively use it before important competitions.
Protein foods for weight loss: list
Let's understand what is suitable as protein products. Many people may have different opinions about them.
Here's what you should eat during the diet:
- chicken breast and turkey,
- starch and sugar-free ham from the same birds,
- veal, beef, rabbit,
- low-fat cheeses (cheese, feta, tofu),
- low-fat and sugar-free dairy products,
- up to 9% cottage cheese,
- up to 15% sour cream,
- fish (it is better not to buy too fatty), seafood,
- mushrooms,
- vegetable oils,
- lentils,
- egg,
- whey protein (optional, but as a snack - a salvation for the lazy).
You should also include in your shopping list:
- green vegetables and fruits (avoid overly sweet fruits and limit to 1-2 per day),
- leave out cereals, rolled oats, buckwheat, brown rice (although in moderation),
- greenery.
Avoid frying because. . . destroys amino acids. It is best to cook, bake or boil the ingredients.
A list of what should be excluded from the diet:
- sweets (anything with sugar),
- honey,
- bread and white bread,
- soda and any alcohol,
- semi-finished products, including sausages and frankfurters (even if they have an ideal composition),
- canned food,
- pasta,
- cereals with a high glycemic index (white rice),
- sauces,
- spicy food
- fast food and street food.
Please note that this list of restrictions is only for 7-14 days. Then you can gradually introduce the ingredients.
Ideally, eat at home, not in a cafe, and you will be happy on the scales and in the dressing room.
Daily protein norm
Under normal conditions, without physical activity, a person needs 0. 66-0. 8 g. of protein per kilogram of body weight (WHO). For weight loss on a protein diet, this rate doubles. If you follow a protein diet, the norm is between 1. 3 and 1. 6 g. For 1 kg of weight.
The calculation takes into account your desired body weight, not your current body weight.
How to avoid harm with too much protein?
But it is important to clarify: a protein diet is not a healthy diet. In the sense that it is not balanced in terms of BJU and suitable for time limited use. The most optimal is a week, a maximum of 14 days. If it is longer, you can harm your body and get a long list of problems instead of a flat stomach. I will dwell more on this point.
By the way, switching to a similar diet may even be beneficial for people who do not consume enough protein in their daily diet - eating habits must be restructured.
Amino acids in animal and vegetable foods are important for immunity, especially in the cold season. Residents of coastal countries are less likely to get sick because they regularly eat oily fish.
In addition, it is impossible to maintain young skin without protein. Hardness, paleness, peeling, early wrinkles - these, among other things, are signs of a lack of meat and fermented milk in your daily menu.
It is especially important for women to get all the micronutrients. Their deficiency leads to inflammatory processes in the female reproductive system, difficulties in conception, dizziness, etc.
Unpleasant side effects of this diet are decreased appetite and weight loss. Tried for myself - after a good steak, you will not want to eat soon. And you completely forget sweets.
Once I took a course of fish oil and noticed that I began to crave sweets and cookies less. However, don't rush to get ready for the supermarket. Let's find out, is this menu right for you?
To whom and how much?
Despite the apparent PP of the diet, it has a number of limitations.
- First, it is not balanced. Carbohydrates and fats will decrease. Add to this the lack of vitamins and minerals.
Therefore, it is not recommended to abuse this menu. One week, maximum 14 days. This is a critical period, after which the body will understand that something is missing and will start to rebel. But we don't want that. Ideally, take additional vitamins for seven to fourteen days. After consulting your doctor, of course.
- Second, the load on the kidneys is significant, which means they are overworked. This should not be the case.
- Third, the recommended interval between diets is at least 3 months and preferably six months. That is, such an express remedy against New Year's gluttony cannot be used even after March 8. Just two to four times a year, smartly, with the right grocery list and thoughtful recipes.
Who is suitable and not suitable for protein weight loss?
If your health is good, if you are not allergic to amino acids or certain items from the menu, and you want to lose up to 5 kilograms, then you can safely switch to a protein diet.
But as always, I strongly recommend consulting a doctor or registered dietitian before experimenting on your own.
A list of contraindications for which you should not eat a lot of protein for dinner, lunch and breakfast:
- pregnancy and lactation,
- kidney problems,
- diabetes,
- chronic diseases,
- anemia,
- diseases of the female reproductive system,
- liver problems,
- gastrointestinal diseases.
Also, children and adolescents should not switch to only meat and dairy products. Their growing bodies require large amounts of carbohydrate fuel.
Advantages of the system
Let's mention all the advantages of the system:
- Relatively safe weight loss technique. This is not a mono-diet with a sharp blow to the immune system, and it is not a brutal detox. In reasonable amounts and with a healthy approach, nothing bad will happen,
- weight loss system that really works. According to my friends, they really lost weight without much effort,
- ideal diet at home. No complicated recipes or dishes. Very simple, easy-to-understand dishes sold in every supermarket,
- I don't want sweets at all and my appetite decreases. That is right! I checked it myself. Sometimes the need for lunch disappears completely,
- you can even organize fasting days while on vacation or traveling (of course, if you have a strong will),
- cooking is easy.
What about the drawbacks?
Disadvantages of protein nutrition
Don't rush to buy the chicken and the egg until you've read the following points:
- a relatively small list of food products. There are options to choose from, but a number of familiar items are still banned. For example, the same potato,
- At first, there may be weakness and irritability due to lack of carbohydrates. There is even real sugar pulling going on. If you have a sweet tooth, be patient for a few days, then it will get easier,
- problems with stool. Constipation can occur due to a lack of fiber. You can solve the problem by taking vegetable oils raw, drinking at least one and a half liters of water and including vegetable salads in the menu.
- there is an ammonia smell from the mouth. This happens when the body has more protein than usual. Just drinking plenty of fluids will help a little here,
- It is necessary to carefully exit the diet. Many "nutritionists" write that the weight disappears and does not return. Yes, this is true, but only if you gradually and correctly switch to a normal diet. Gradually introduce small portions of complex carbohydrates and only then gradually add sweets and starchy foods.
- If you're in treatment or don't want to give up alcohol, you shouldn't even start.
- you need to eat 4-6 times in small portions. This point is not a definite negative. But when you're short on time, it can be difficult to find opportunities to snack more than once at work.
- you need to think about the menu so that it is not boring and at least somehow balanced.
Whether or not this weight loss option is right for you is up to you. Please read these points carefully and weigh your options and needs. If this type of weight loss is not suitable for you, there are many options to reduce the volume without harming your health.
Protein diet for weight loss: a menu for several days
I offer 3 food options. You can change and combine containers at will. Add something of your own. I deliberately did not plan for the week, because there are many alternatives. You will see for yourself.
Option 1
Breakfast
- Two boiled eggs
- 30 grams of cheese
- Vegetable salad with a teaspoon of oil
- Coffee
Snack
After a few hours, have a snack with natural yogurt or 5% cottage cheese with a handful of your favorite nuts, add a spoonful of sour cream.
Supper
- Fish steak tilapia or catfish with a small portion of brown rice (about a handful) and cucumber.
- Spinach or mushroom soup.
Supper
Prepare a stew with vegetables (without potatoes) and chicken for dinner. A few hours before going to bed - kefir.
Don't forget to drink a few glasses of water between meals.
Option 2
Breakfast
- 2 whole grain toasts, spread with cream cheese, topped with avocado and a piece of lightly salted fish.
- 1 boiled egg, 30 grams of hard cheese.
- Coffee is the perfect start to the day.
Snack
A handful of nuts and vegetables cut into strips.
Supper
- Soup is a good first course for lunch. Any version of it without potatoes or rice.
- Chicken fillet cooked in spices under a cheese cover.
- A serving of broccoli or cauliflower.
Supper
- Cucumber salad with baked chicken breast, 3 tablespoons of buckwheat, tomatoes, greens and onions. Season with a teaspoon of olive oil.
- If you want, before going to bed - a portion of whey protein in milk 3. 2% or kefir.
Option 3
Breakfast
- Omelet with vegetables and pieces of baked turkey.
- Buckwheat bread with feta.
- Coffee or tea.
Snack
Kefir with some unsweetened fruit. I sometimes mix the ingredients in a blender and get a rich smoothie.
Supper
For dinner, prepare a now fashionable dish: mix a little boiled grain (rice or lentils) on a plate, chopped lightly salted fish, favorite vegetables, avocado, add an egg to the bag, the runny yolk will serve as a sauce. The result is a nutritious meal that will last until the evening.
Supper
- Soup made from chicken legs and green vegetables (broccoli, spinach, celery, onion, cabbage, zucchini).
- Salad of cucumber and canned tuna in its own juice.
As you can see, you will need the simplest recipes and quick meals.
What are people saying?
Girls I know say that they turn to a protein diet when they need to lose a few pounds quickly. According to them, this kind of weight loss was one of the gentlest in life. You don't need to severely limit your food intake, rather you should force yourself to eat regularly.
Here's what my friend said:
"I stayed on a protein diet for 7 days and lost 3 kilograms. Without effort or hunger. The first two days I craved sausages and sweets. It was strange to drink tea without sugar. But on the third day it somehow became easier. On the positive side, I cut myself off from sweet hot drinks. "