Hello everyone! Today I'll tell you how you can 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 losing weight that can actually help you lose weight in the shortest possible time, under different conditions of course. Here's how to fit into the skinny jeans you never bought.
Looking into the future – protein dietnot suitable as a permanent base, You can practice it for 7 to 14 days several times a year.
What we will talk about in this post:
- What is a protein diet?
- when can it be used and for whom,
- its advantages and disadvantages (we will definitely look at the contraindications),
- permitted and prohibited products,
- approximate diet for several days,
- Reviews from those who tested the system themselves.
What causes protein weight loss?
What have you heard about the protein diet? Many people often confuse it with keto diet. However, there is a small but fundamental difference between these weight loss options. Look at the diagram.
- Macronutrient ratio on keto: B – 20%, F – 75%, U – 5%;
- The ratio of macronutrients in a protein diet: B – 70%, F – 5%, U – 25%;
The high-fat system (keto) involves eating large amounts of high-fat food. If it's fish, it's the fattest; if it's meat, then it's definitely not lean. And most importantly, there should be no other elements. Carbohydrates, even complex ones, are prohibited; they can only be obtained from vegetables, herbs and some other products.
Losing weight with protein foods, on the other hand, tends to prohibit the consumption of foods that are too fatty and allows a small amount of "long-term" carbohydrates for breakfast or lunch. In addition, you are allowed to eat unsweetened dairy products and fermented milk ingredients.
This means that you practically do not limit yourself when eating, do not feel hungry and at the same time lose volume and weight. The most important thing is to maintain calorie intake. Protein foods are very filling. You may simply not be getting the calories you need, slowing the weight loss process. It can be calculated using the calorie table. There are a lot of them on the Internet. Print it out and hang it on your fridge for easy counting or use the free app. 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, tea without sugar and water are allowed. Muscle mass does not suffer and remains in place; with physical activity it can even grow.
The advantage of this diet is that due to the lack of fast carbohydrates:
- Firstly, excess moisture is removed,
- and secondly, reserves from the sides, hips and stomach are used.
Therefore, you will lose weight quite quickly and see results immediately. This technique is also called "drying". Athletes actively use it before important competitions.
Protein foods for weight loss: list
Let's find out what is considered protein products. Many people may have different ideas about it.
Here's what you should buy while on your diet:
- chicken breast and turkey,
- Ham without starch and sugar from the same birds,
- veal, beef, rabbit,
- low-fat cheese (cheese, feta, tofu),
- low-fat and unsweetened dairy products,
- cottage cheese up to 9%,
- sour cream up to 15%,
- fish (it is better not to take too fatty), seafood,
- Mushrooms,
- vegetable oils,
- Lenses,
- eggs,
- Whey protein (optional, but as a snack – a salvation for the lazy).
You should also include the following in your shopping list:
- green vegetables and fruits (avoid fruits that are too sweet and limit yourself to 1-2 pieces per day),
- From cereals, leave oatmeal, buckwheat and brown rice (albeit in moderation).
- Green.
Avoid frying, since. . . it destroys amino acids. It is best to braise, bake or boil the ingredients.
Here is a list of what should be excluded from the diet:
- sweets (anything that contains sugar),
- Honey,
- rolls and white bread,
- lemonade and any alcohol,
- Semi-finished products, including sausages and sausages (even if they have the ideal composition),
- canned food,
- Pasta,
- Grains with a high glycemic index (white rice),
- sauces,
- spicy food
- Fast food and street food.
I would like to remind you that this list of restrictions only applies for 7 to 14 days. Then you can introduce the ingredients little by little.
Ideally, eat what is prepared at home, rather than in a cafe, and you will be happy on the scales and in the dressing room.
Protein norm per day
Under normal conditions, without physical activity, a person needs 0. 66–0. 8 g. 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 1. 3-1. 6 g. per 1 kg of weight.
The calculation does not take your current body weight into account, but rather your desired weight.
How not to harm with 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 temporary use. The most optimal is a week, a maximum of 14 days. If it takes longer, it can harm your body and give you a long list of problems instead of a flat stomach. I will elaborate on this point.
By the way: For people who don't get enough protein in their daily diet, switching to a similar diet can even make sense - their eating habits should be restructured.
Amino acids in foods of animal and plant origin are important for immunity, especially in the cold season. Residents of coastal countries are less likely to get sick because they regularly eat fatty fish.
In addition, without protein it is impossible to maintain youthful skin. Flabbiness, dullness, peeling, early wrinkles - these are, among other things, symptoms of a lack of meat and fermented milk in the daily diet.
It is especially important for women to consume all microelements. Their deficiency leads to inflammatory processes in the female reproductive system, difficulty conceiving, dizziness, etc.
Pleasant side effects of this diet include decreased appetite and weight loss. Tested by myself - after a good steak, you won't want to eat anything again so quickly. And you completely forget about sweets.
I once took a course of fish oil and noticed that I had less desire for sweets and cookies. However, don't rush to get ready for the supermarket. Let's find out if this menu is right for you.
To whom and how much?
Although the diet appears to be PP-oriented, it does have a number of limitations.
- Firstly, it is not balanced. Carbohydrates and fats decrease. In addition, there is a lack of vitamins and minerals.
For this reason, it is not recommended to abuse this menu. One week, maximum 14 days. This is a critical period after which the body realizes that something is missing and begins to rebel. But we don't want that. Ideally, you should take additional vitamins for seven to fourteen days. Of course, after consultation with your doctor.
- Secondly, the load on the kidneys is significant, which means that they are working to their limits. It shouldn't be like that.
- Thirdly, the recommended break between diets is at least three months, preferably six months. This means that such an express remedy cannot be used against the New Year's eater, even after March 8th. Just two to four times a year, with the right shopping list and well-thought-out recipes.
Who is protein weight loss suitable for and who is not?
If your health is fine, you are not allergic to amino acids or certain ingredients in the menu and you want to lose up to 5 kilograms, you can safely switch to a protein diet.
But as always, I strongly advise you to consult a doctor or nutritionist before experimenting on yourself.
Here is a list of contraindications when you should not eat a lot of protein for dinner, lunch and breakfast:
- Pregnancy and breast feeding period,
- kidney problems,
- Diabetes,
- chronic illness,
- Anemia,
- diseases of the female reproductive system,
- liver problems,
- Gastrointestinal diseases.
Children and young people should not only be switched to meat and dairy products. Your growing body requires large amounts of carbohydrate for fuel.
Advantages of the system
Let's outline all the advantages of the system:
- A relatively safe weight loss technique. This is not a mono-diet with a strong blow to the immune system and not a reckless detoxification. In appropriate quantities and with a healthy approach nothing bad will happen,
- a really working weight loss system. According to my friends, they really lost kilos without much effort,
- ideal nutrition at home. No complicated recipes or dishes. Very simple, understandable food sold in every supermarket,
- I don't want sweets at all and my appetite decreases. It is true! I checked it myself. Sometimes the need for dinner disappeared completely,
- You can also arrange fasting days on vacation or while traveling (of course, if you have strong willpower),
- easy to prepare dishes.
What about the defects?
Disadvantages of protein nutrition
Don't rush to buy chicken and eggs until you read the following points:
- relatively small list of foods. There are options to choose from, but a number of well-known ingredients are still banned. For example, the same potatoes,
- Due to the lack of carbohydrates, you may initially feel weak and nervous. There is even a real sugar withdrawal. If you have a sweet tooth, be patient for a few days and it will be easier
- Problems with bowel movements. Constipation may 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.
- There is a smell of ammonia coming from the mouth. This happens when there is more protein in the body than usual. Here just a lot of liquid helps a little,
- You need to exit the diet carefully. Many "nutritionists" write that the weight disappears and does not return. Yes, this is true, but provided that you switch to a normal diet gradually and correctly. Gradually add small portions of complex carbohydrates and only then gradually add andafter sweets and starchy foods.
- If you are undergoing treatment or do not want to give up alcohol, you should not even start
- You need to eat small portions 4-6 times. This point is not a clear minus point. But when time is short, it can be difficult to find an opportunity to snack more than once at work.
- You have to think through the menu so that it doesn't get boring and is at least somehow balanced.
You decide for yourself whether this weight loss option is right for you or not. Please read these points carefully and consider your options and needs. If such weight loss is not suitable for you, there are many ways to reduce volume without harming your health.
Protein diet for weight loss: menu for several days
I offer 3 meal options. You can swap and combine dishes as you wish. Add something of your own. I deliberately didn't plan it for the week because there are many alternatives. You will see for yourself.
version 1
Breakfast
- Two boiled eggs
- 30 grams of cheese
- Vegetable salad with a teaspoon of oil
- Coffee
snack
After a few hours, enjoy a snack of natural yogurt or 5% cottage cheese with a handful of your favorite nuts, garnished 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, prepare a stew with vegetables (without potatoes) and chicken. A few hours before bedtime - kefir.
Remember to drink several glasses of water between meals.
Option 2
Breakfast
- 2 wholemeal 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
Cut a handful of nuts and vegetables into strips.
Dinner
- Soup is a good first course for lunch. Any version of this without potatoes or rice.
- Baked chicken fillet in spices under a cheese topping.
- A portion of broccoli or cauliflower.
Dinner
- Braised chicken breast, 3 tablespoons buckwheat, cucumber salad with tomatoes, herbs and onions. Season with a teaspoon of oil.
- If desired, a portion of whey protein in milk 3, 2% or kefir before going to bed.
Option 3
Breakfast
- Omelette with vegetables and pieces of stewed turkey.
- Buckwheat bread with feta.
- Coffee or tea.
snack
Kefir with some unsweetened fruit. Sometimes I mix the ingredients in a blender and get a rich smoothie.
Dinner
For lunch, prepare a now fashionable bowl: mix some cooked cereal (rice or lentils) on a plate, add chopped, lightly salted fish, your favorite vegetables, avocado and an egg in a bag. The liquid egg yolk serves as a sauce. The result is a nutritious dish that lasts until the evening.
Dinner
- Soup made from chicken thighs and green vegetables (broccoli, spinach, celery, onions, cabbage, zucchini).
- Salad of cucumbers and canned tuna in its own juice.
As you can see, you need the simplest recipes and quick meals.
What are people saying?
The girls I know said that they resorted to a protein diet when they needed to lose a few pounds quickly. In her opinion, such weight loss was one of the gentlest in life. There is no need to strictly limit yourself in food intake, on the contrary, you need to force yourself to eat regularly.
This is what my friend says:
"I went on a protein diet for 7 days and lost 3 kilograms. Without effort and hunger. The first two days I really craved sausages and sweets. It was strange drinking tea without sugar. But on the third day it somehow became easier. The positive thing is that I have given up the habit of consuming sweet hot drinks. "