Hello everyone! Today I will tell you how to lose up to 3 kilograms in 10 days without feeling hungry and without intense exercise. 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, with a number of conditions. Below, you'll learn how to fit into those skinny jeans you didn't buy.
Looking ahead - protein dietnot suitable as a permanent base, you can practice it from 7 to 14 days several times a year.
What we will talk about in this post:
- what is a protein diet
- when it can be used and to whom,
- its advantages and disadvantages (we will certainly look at contraindications),
- permitted and prohibited products,
- approximate food for several days,
- reviews of those who have tested the system themselves.
What causes weight loss on protein?
What have you heard about the protein diet? Many people often confuse it with the keto diet. However, there is a small but fundamental difference between these weight loss options. Look at the diagram.
- Ratio of macronutrients to keto: B - 20%, F - 75%, U - 5%;
- Ratio of macronutrients in the protein diet: B - 70%, F - 5%, U - 25%;
A high-fat diet (keto) involves eating large amounts of high-fat foods. If it is fish, then it is the fattiest, if it is meat, then it is definitely not lean. And most importantly, there should be no other elements. Carbohydrates, even complex ones, are forbidden, they can only be obtained from vegetables, herbs and a few other products.
Losing weight on protein food, on the contrary, rather prohibits eating too much fatty food and allows a small amount of "long-lasting" carbohydrates for breakfast or lunch. In addition, it is permissible to eat unsweetened dairy and fermented ingredients.
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 main thing is to maintain your caloric intake, protein foods are very filling, you may simply not get the calories you need, this will slow down the weight loss process. It can be calculated using a calorie chart. There are a lot of them on the internet. Print and hang on the fridge for easy counting or use the free app. The daily norm for losing weight with a less active lifestyle is 1200-1500 kcal.
Optimal number of meals per day: five to six times in small portions. Coffee, tea without sugar and water are allowed. Muscle mass does not suffer and remains in place, and with physical activity it can even grow.
The advantage of this diet is that due to the lack of fast carbohydrates:
- first, excess moisture is removed,
- and secondly, reserves are used from the sides, hips and belly.
Therefore, you lose weight quite quickly and see results immediately. This technique is also called "drying". Athletes actively use it before important competitions.
Protein food for weight loss: list
Let's understand what qualifies as protein products. Many people may have different ideas about them.
Here's what you should buy while dieting:
- chicken breast and turkey,
- ham without starch and sugar from the same birds,
- veal, beef, rabbit,
- low-fat cheeses (cheese, feta, tofu),
- low-fat and unsweetened dairy products,
- fresh cheese up to 9%,
- cream up to 15%,
- fish (it is better to take not too fatty), seafood,
- mushrooms,
- vegetable oils,
- lens,
- eggs,
- whey protein (optional, but as a snack - salvation for the lazy).
You should also include in your shopping list:
- green vegetables and fruits (avoid too sweet fruits and limit yourself to 1-2 pieces per day),
- from cereals leave rolled oats, buckwheat, brown rice (albeit in moderate quantities),
- greenery.
Avoid frying as. . . destroys amino acids. The ingredients are best stewed, baked or boiled.
Here is a list of what should be excluded from the diet:
- sweets (anything containing sugar),
- honey,
- buns and white bread,
- soda and any alcohol,
- semi-finished products, including sausages and hot dogs (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.
Let me remind you that this list of restrictions is only for 7-14 days. Then you can gradually introduce the ingredients.
Ideally, eat what's prepared at home, not in a cafe, and you'll be happy on the scale and in the fitting room.
The daily norm of protein
Under normal conditions, without physical activity, a person needs 0. 66-0. 8 g. of protein per kilogram of weight (WHO). For weight loss on a protein diet, this norm is doubled. If you follow a protein diet, the norm is from 1. 3 to 1. 6 g. per 1 kg of weight.
The calculation does not take into account your current body weight, but the desired one.
How not to harm excess 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 is 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 on this point further.
By the way, for people who do not consume enough protein in their daily diet, switching to a similar diet can even be beneficial - they need to restructure their eating habits.
Amino acids in foods of animal and plant origin are important for immunity, especially in the cold season. Residents of coastal countries get sick less because they regularly eat oily fish from the sea.
In addition, it is impossible to maintain the youth of the skin without protein. Flabbiness, dullness, peeling, early wrinkles - these are, among other things, symptoms of a lack of meat and fermented milk in your daily menu.
It is especially important for women to consume all microelements. Their deficiency leads to inflammatory processes in the female reproductive system, difficulties in conception, dizziness, etc.
Pleasant side effects of this diet are reduced appetite and weight loss. Tested on yourself - after a good steak, you won't want to eat any time soon. And completely forget about sweets.
I once 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 figure it out, is this menu right for you?
To whom and how much?
Despite the apparent PP-ness of the diet, it has a number of limitations.
- First, it is not balanced. Carbohydrates and fats will decrease. Add to that the lack of vitamins and minerals.
Therefore, it is not recommended to abuse this menu. A week, maximum 14 days. This is a critical period after which the body will realize that something is missing and will start to protest. But we don't want that. Ideally, take additional vitamins for seven to fourteen days. Of course, by agreement with the doctor.
- Second, the load on the kidneys is significant, which means they are working to the limit. It shouldn't be like this.
- Third, the recommended break between diets is at least 3 months, and preferably six months. That is, such an express medicine cannot be used against New Year's gluttons, even after March 8. Just two to four times a year, wisely, with the right grocery list and thoughtful recipes.
Who is suitable and who is not suitable for weight loss protein?
If your health is good, you are not allergic to amino acids or certain ingredients 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 advise you to consult a doctor or registered dietitian before experimenting on yourself.
Here is a list of contraindications according to which you should not eat a lot of protein for dinner, lunch and breakfast:
- pregnancy and breastfeeding,
- kidney problems,
- diabetes,
- chronic diseases,
- anemia,
- diseases of the female reproductive system,
- liver problems,
- gastrointestinal diseases.
Also, children and adolescents should not be switched to only meat and dairy products. Their growing bodies require large amounts of carbohydrate fuel.
Advantages of the system
Let's highlight all the advantages of the system:
- Relatively safe weight loss technique. This is not a mono-diet with a sharp attack on the immune system and a relentless detox. In reasonable amounts and with a healthy approach, nothing bad will happen,
- a really functional weight loss system. According to my friends, they really lost weight without much effort,
- ideal nutrition at home. No complicated recipes or dishes. Very simple, understandable food that is sold in every supermarket,
- I don't want sweets at all and my appetite decreases. The truth is! I checked it myself. Sometimes the need for dinner has completely disappeared,
- you can organize fasting days even on vacation or on a trip (of course, if you have strong willpower),
- easy to prepare meals.
What about the cons?
Disadvantages of protein nutrition
Do not rush to buy chicken and eggs until you read the following points:
- a relatively small list of food products. There are options to choose from, but a number of known ingredients are still banned. For example, the same potato,
- At first, there may be weakness and nervousness due to the lack of carbohydrates. There's even a real sugar withdrawal going on. If you have a sweet tooth, be patient for a few days, and it will be easier for you,
- stool problems. Constipation can occur due to a lack of fiber. You can solve the problem by taking vegetable oils in raw form, drinking at least one and a half liters of water and including vegetable salads in the menu,
- the smell of ammonia can be felt from the mouth. This happens when there is more protein in the body than usual. Here only a lot of fluids will help a little,
- You have to carefully leave the diet. Many "nutritionists" write that the weight goes away and does not come back. Yes, that is true, but provided that you gradually and properly transition to a normal diet. Gradually introduce small portions of complex carbohydrates and only then gradually add sweets and starchy foods,
- if you are in treatment or do not want to give up alcohol, you must not even start,
- you must eat small portions 4-6 times. This point is not a definite minus. But when time is short, it can be difficult to find opportunities to snack more than once at work,
- you have to come up with a menu so that it doesn't get boring and is at least somewhat balanced.
Whether this weight loss option is right for you or not is up to you. Read these points carefully and weigh your options and needs. If such weight loss does not suit you, there are many options to reduce volume without harming your health.
Protein diet for weight loss: a menu for a few days
I offer 3 meal options. You can change and combine the dishes at your own discretion. Add something of your own. I purposely did not schedule it for Sunday, 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
A snack
After a few hours, snack on natural yogurt or 5% fresh cheese with a handful of your favorite nuts, topped with a spoonful of sour cream.
Dinner
- Fish steak tilapia or catfish with a small portion of brown rice (about a handful) and cucumber.
- Spinach or mushroom soup.
Dinner
For dinner, make a stew with vegetables (without potatoes) and chicken. A few hours before 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.
A snack
Handful of nuts and vegetables cut into strips.
Dinner
- Soup is a good first course for lunch. Any version without potatoes or rice.
- Baked chicken fillet in spices under cheese.
- A serving of broccoli or cauliflower.
Dinner
- Stewed chicken breast, 3 spoons of buckwheat, cucumber salad with tomatoes, herbs and onions. Season with a teaspoon of oil.
- If desired, before going to bed - a portion of whey protein in milk 3. 2% or kefir.
Option 3
Breakfast
- Omelet with vegetables and pieces of stewed turkey.
- Buckwheat bread with feta.
- Coffee or tea.
A snack
Kefir with unsweetened fruit. Sometimes I blend the ingredients in a blender and get a rich smoothie.
Dinner
For lunch, make a modern bowl: mix some cooked grains (rice or lentils) in a plate, add chopped slightly salted fish, your favorite vegetables, avocado, an egg in a bag, the yolk will serve as a sauce. The result is a nutritious meal that will last until the evening.
Dinner
- Soup of chicken thighs and green vegetables (broccoli, spinach, celery, onion, cabbage, zucchini).
- Cucumber and canned tuna salad in its own juice.
As you can see, you will need the simplest recipes and quick meals.
What are people saying?
Girls I know have said they resorted to a protein diet when they needed to lose a few pounds quickly. According to them, such weight loss was one of the most gentle in their lives. There is no need to strictly limit your food intake, on the contrary, you had to force yourself to eat regularly.
Here's what my friend says:
"I was on a protein diet for 7 days and lost 3 kilograms. No effort and no hunger. The first two days I really wanted sausages and sweets. It was strange to drink tea without sugar. But on the third day it somehow became easier. On the other hand, I weanedfrom drinking sweet hot drinks. "