Protein diet for weight loss

The time for sun, relaxation, flying clothes and bikinis is over. Beautiful ladies have already managed to relax a little and even pamper themselves with something very tasty and no less "very" high in calories. Undoubtedly, small joys make everyday life brighter and more positive. The main thing is to tell yourself 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 into your life for a long time.

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

Does the perfect have to be perfect?

Before talking about diet, let's see if there is such a thing as "ideal weight". It would seem that the answer is absolutely obvious, because the entire fashion and "healthy" lifestyle industry tells us every day about the need to comply with certain standards of beauty and, sort 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 possible way to strive for certain standards, to show results in the pool, gym, on the street jogging. The tragedy of the situation is that we do things that are very right for our body, not because they bring satisfaction and benefit, but solely for compliance. We do not monitor our well-being, we do not monitor the signals that the body gives, we measure and weigh our body! And, as a consequence, we only exacerbate the situation.

All, imbued, realized, ready to act, and to start with what? And you need to start with your own definition of imperfect weight. The same one, individual for each of 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 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 mode 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 overall health has worsened, you start to get tired faster, your joints and back are worried for the first time, shortness of breath appears, pressure periodically rises, bowel function leaves much to be desired;
• weight begins to make unpleasant changes in your life. You cannot do your usual activities (everything that requires mobility and physical endurance), you have to limit yourself in clothes, you feel uncomfortable being in public transport or crowded places, you begin to adjust your life and work plans based on your weight. . .

Remember, if you are serious about taking care of yourself, start by visiting a nutritionist and endocrinologist. This will be the best thing you can do for yourself. Only specialists in the field of medicine and proper nutrition, together, can help you maintain your health and improve your quality of life. Do not forget about the need for the constant presence of physical activity in your life.

What is a protein diet

How can you adjust your menu in order to lose kilograms that interfere with your full life? A high-protein diet - a diet based on foods high in protein and significantly restricting 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. So it is possible to avoid the main disadvantage of any diet - a decrease in the intake of proteins into the body, which, in turn, leads to a rapid depletion of the body (the internal organs, receiving less proteins, begin to pull them out of the muscle tissue). All 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 look quite significant:

• maintaining a healthy muscular system;
• the ability to combine a diet even with serious physical activity;
• the impossibility of developing such a painful complication as anorexia;
• lack of exhausting, stressful feeling of hunger (protein food is absorbed by the body for 3-4 hours);
• protein diet meals include a large amount of fiber, which ensures the smooth functioning of the intestines;
• due to a fairly slow, gradual weight loss, without much effort, it is possible to maintain the necessary weight after leaving the diet;
• good health - there is completely no 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 your body can be achieved only 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 in accordance with the principles of a protein diet, remember - there are no ideal diets! Any diet comes with certain limitations or exceptions, which means that the load on your body inevitably increases. It is for this reason that one cannot but say about the disadvantages of adhering to a protein diet.

1. Protein diet should be short-term. Long-term intake of protein foods leads to problems with the skeletal system (the predominant intake of proteins leads to the leaching of calcium from the 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 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 condition are increased nervousness and irritability.
4. A long-term protein diet can disrupt the balance of blood particles - the production of hemoglobin increases sharply.
5. Protein food leaves behind a large amount of "decay products", which leads to an increase in the load on the kidneys (for their excretion).

Protein diet menu

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

1. Proteins make up at least 60% of the total diet.
2. Refusal from constant snacks, for this, 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 should be cooked by baking, stewing or steaming.
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 varieties of fish (no more than 4% fat)	Pink salmon, pollock, cod, navaga, perch, pike perch, grayling
Dairy and fermented milk products no more than 3-5% fat	Kefir, yogurt, cottage cheese, hard cheese
Cereals	Rice, oatmeal, buckwheat
Bread	Whole grain only
Vegetables	All "green" vegetables, as well as any others in small quantities, 2-3 times a week
Drink	Sour fruit drinks and unsweetened homemade compotes and juices (diluted with mineral water 1: 1), herbal teas and herbal teas, unsweetened coffee
Butter	Olive, linseed, sunflower - in strictly limited quantities
Mushrooms	Boiled
Eggs
Legumes

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

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

Important! Regardless of which of the protein diet options you intend to use (short-term or long-term), remember that the periods of dietary meals cannot be more than 1 time in 6 months.

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

The main feature of such a "fast" protein diet is the complete absence of snacks, strict adherence to 3 meals a day and a ban on any, even the most insignificant physical activity. 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 calorie value;
• lunch and dinner - 150-200 grams of low-fat cottage cheese (no more than 3-5% fat) and tea without any 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 exiting a short-term protein diet, follow the principle of gradualness, so as not to harm your health, add foods and increase their amount gradually, over 1-2 weeks. Start by adding cereals and fruits, then add dairy and fermented milk products (watch the fat content of the products).

Unfortunately, as much as we would like to, but it is difficult to call such a balanced diet, during the period of a protein diet (especially a short-term one), 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 (from 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 stresses that may lie ahead during this period. Give up the diet (or shift it in time) if:

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

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

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