Protein Diet for Weight Loss

The time for sun, relaxation, flying clothes and bikinis is over. Beautiful girls have already managed to relax a little and even pamper themselves with something very tasty and no less "very" rich in calories. Without a doubt, small joys make everyday life more joyful and 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 to your life for a long time.

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

Does the perfect have to be perfect?

Before we talk about diet, let's see if there is "ideal weight". It seems like the answer is absolutely obvious, because the entire "healthy" fashion and lifestyle industry tells us every day about the need to meet certain standards of beauty and, like, 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 strive for certain standards, to show results in the pool, in the gym, in street racing. The tragedy of the situation is that we do things that are very right for our bodies, not because they bring satisfaction and benefits, but just to obey. We don't monitor our well-being, we don't monitor the signals that the body gives, we measure and weigh our body! And, as a result, we only aggravate the situation.

Everything, imbued, accomplished, ready to act and what to start with? And you need to start with your own imperfect definition of weight. The same, individual for each of us, but causing the same feeling of discomfort and dissatisfaction.

What is imperfect weight?

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

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

If you put it all together, it will be 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 ideal:

• your weight negatively affects your health - your overall health has deteriorated, you begin to tire faster, your joints and back are worried for the first time, you become short of breath, pressure increases periodically, bowel function leaves a lot to be desired;
• the weight starts to make unpleasant changes in your life. You can't do your usual activities (everything that requires mobility and stamina), you have to limit yourself to your clothes, you feel uncomfortable being on public transport or in crowded places, you start to adjust your life and work plans with based on your weight. .

Remember, if you really want to take care of yourself, start by visiting a nutritionist and an endocrinologist. It will be the best thing you can do for yourself. Only experts in the field of medicine and proper nutrition together can help you maintain your health and improve your quality of life. Don't forget the need for constant physical activity in your life.

What is a protein diet

How can you adjust your menu to lose pounds that get in the way of a full life? A high protein diet - a diet based on high protein foods that significantly restricts 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 metabolism in our body. Therefore, it is possible to avoid the main disadvantage of any diet - a decrease in protein intake in the body, which in turn leads to rapid depletion of the body (the internal organs, receiving less protein, start to pull them out of muscle tissue). All of this leads to weakness, poor physical well-being and sagging skin.

Benefits of Following a Protein Diet

The advantages 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 impossibility of developing a complication as painful as anorexia;
• lack of exhaustive and stressful hunger sensation (protein foods are absorbed by the body for 3-4 hours);
• meals with a protein diet include a large amount of fiber, which ensures the proper functioning of the intestine;
• Due to a very slow and gradual weight loss, without much effort, it is possible to maintain the necessary weight after leaving the diet;
• good health - no weakness, dizziness and nausea that are characteristic of other types of diet;
• appearance blooming, there is a real rejuvenation of the body - improves the condition of the skin, hair and nails.

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

Cons and contraindications of a protein diet

When deciding to restructure your diet around the principles of a protein diet, remember - there are no ideal diets! Any diet comes with certain limitations or exceptions, which means the load on your body will inevitably increase. It is for this reason that one cannot fail to talk about the disadvantages of adhering to a high-protein diet.

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

protein diet menu

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

1. Proteins constitute at least 60% of the total diet.
2. Refusal of constant snacks, therefore, 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. Refusal to fry, all dishes must be oven-cooked, 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 in the body.

The main products of the protein diet

meat products	chicken, turkey, veal, rabbit Exception: lamb, pork (high fat)
Low-fat fish varieties (no more than 4% fat)	Pink salmon, julienne, cod, navaga, perch, pike, grayling
Fermented dairy and dairy products no more than 3-5% fat	Kefir, yogurt, cottage cheese, hard cheese
Cereals	Rice, oats, buckwheat
Bread	whole grains only
Vegetables	All "green" vegetables, as well as any others in small quantities, 2-3 times a week
Drink	Acidic fruit drinks and jams and unsweetened homemade juices (diluted 1: 1 with mineral water), herbal teas and herbal teas, unsweetened coffee
Butter	Olive, linseed, sunflower - in strictly limited quantities
mushrooms	Boiled
Eggs
Legumes

Among the products prohibited from use, several are the main ones:

• flour products - pasta, baked goods, bread;
• sugar and products and dishes containing sugar - baked goods, ice cream, chocolate, sweets, ready-to-eat juices, fruit juices, etc.;
• any sausage products;
• butter;
• potatoes and dishes containing it;
• alcohol and any products containing alcohol;
• fast food and industrial convenience foods.

Important! Regardless of which protein diet option you intend to use (short or long term), remember that dietary meal times cannot be longer than once in 6 months.

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

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

• breakfast - 1 boiled chicken egg, cooked in any form (steep, poached, etc. ), which can be replaced by quail egg, 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 no later than 18: 00.

When leaving a short-term protein diet, follow the principle of gradation, so as not to harm your health, add food and gradually increase its amount, over 1-2 weeks. Start by adding cereals and fruits, then add dairy and dairy products (note the fat content of the products).

Unfortunately, as much as we may not like it, but it is difficult to call it a balanced diet, during the period of a protein diet (especially short term), the body experiences 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 (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 stress that can arise during this time. Abandon the diet (or change over time) if:

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

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

If you want to schedule a protein diet menu for a longer period, for example, for a month, then it is better to get in touch with an expert. Not only will they be able to compose a diet based on the allowable calorie content and the allowable food list, but also make it as balanced as possible.