Hey all! Today I will tell you how to lose up to 3 kilograms in 10 days without feeling hungry and without vigorous exercise. We are 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 a short time, of course, with some conditions. Below you will learn how to fit into those skinny jeans you never bought.
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 discuss in this post:
- what is a protein diet,
- when it can be used and to whom,
- its pros and cons (we will definitely see contraindications),
- permitted and prohibited products,
- food budget for several days,
- reviews from those who have tested the system for 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 are small but fundamental differences between these weight loss options. Look at the diagram.
- Ratio of macronutrients on keto: B - 20%, F - 75%, U - 5%;
- Ratio of macronutrients in the protein diet: B - 70%, F - 5%, U - 25%;
A high-fat (keto) system involves eating large amounts of fat-rich foods. If it is a fish, then it is the fattest; if it's meat, then it's definitely not lean. And most importantly, there should be no other elements. Carbohydrates, even complex, are prohibited; it can only be obtained from vegetables, herbs and some other products.
Losing weight on protein foods, on the other hand, prohibits eating too many fatty foods and allows a small amount of "long-term" carbohydrates for breakfast or lunch. In addition, you are allowed to eat sugar-free dairy and fermented milk products.
That is, you practically do not limit yourself in food, you do not experience hunger and at the same time you lose volume and weight. The main thing is to maintain your calorie intake, protein foods are very filling, you may not get the calories you need, this will slow down the weight loss process. It can be calculated using a calorie table. There are many of them on the Internet. Print and hang on your fridge for easy calculations, or use a 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, unsweetened tea, and water are allowed. Muscle mass does not suffer and remains in place, and with physical activity it can also grow.
The advantages of this diet are due to the lack of fast carbohydrates:
- first, excess moisture is removed,
- and secondly, reserves from the sides, hips and stomach are used.
Therefore, you lose weight quickly and see the results immediately. This technique is also called "drying". Active athletes use it before important competitions.
Protein foods for weight loss: list
Let's think about what qualifies as a protein product. Many people may have different ideas about them.
Here's what you should buy during your diet:
- chicken breast and turkey,
- ham without starch and sugar from the same bird,
- beef, rabbit,
- low-fat cheese (cheese, feta, tofu),
- low-fat and sugar-free dairy products,
- cottage cheese up to 9%,
- sour cream up to 15%,
- fish (it is better to take not too fatty), seafood,
- mushroom,
- vegetable oil,
- lentils,
- eggs,
- whey protein (optional, but as a snack - safety 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 a day),
- from cereals, let rolled oats, buckwheat, brown rice (even in moderation),
- greenery.
Avoid frying as. . it destroys amino acids. It is better to boil, bake or boil the ingredients.
Here is a list of things that should be excluded from the diet:
- sweets (anything with sugar),
- Dear,
- bread and white bread,
- soda and any alcohol,
- semi-finished products, including sausages and frankfurters (although they have an ideal composition),
- canned food,
- pasta,
- cereals with a high glycemic index (white rice),
- sauce,
- spicy food
- fast food and street food.
Let me remind you that this restriction list is only for 7-14 days. Then you can introduce ingredients gradually.
Ideally, eat what is prepared at home, and not in a cafe, and you will be happy on the scale and in the fitting room.
Daily protein norm
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 from 1. 3 to 1. 6 g. per 1 kg of weight.
The calculation does not take into account your current weight, but your desired one.
How not to harm with excess protein?
But it is important to clarify: a protein diet is not a healthy diet. In a sense it is unbalanced in terms of BJU and suitable for limited time use. The most optimal is a week, maximum 14 days. If it's longer, you can harm your body and get a long list of problems instead of a flat stomach. I will discuss this further.
By the way, for people who do not get enough protein in their daily diet, switching to the same diet may be useful - eating habits should be rearranged.
Amino acids in foods of animal and plant origin are important for immunity, especially during winter. Residents of coastal countries are less sick because they often eat fatty sea fish.
In addition, without protein it is impossible to maintain youthful skin. Flabby, dull, peeling, early wrinkles - these are among other symptoms of a lack of meat and fermented milk in your daily menu.
It is very important for women to get all the micronutrients. Their deficiency leads to inflammatory processes in the female reproductive system, difficulty in conception, dizziness, etc.
A pleasant side effect of this diet is a decrease in appetite and weight loss. Tested for myself - after a good steak you will not want to eat soon. And you completely forgot about sweets.
Once I took a course of fish oil and noticed that I started craving sweets and cookies less. However, do not rush to get ready for the supermarket. Let's think, is this menu right for you?
To whom and how much?
Although PP-ness is clearly a diet, it has some limitations.
- First, it is unbalanced. Carbohydrates and fats will relax. Add here the lack of vitamins and minerals.
That is why it is not recommended to abuse this menu. A week, maximum 14 days. This is a critical period after which the body will understand that it is missing something and will start to rebel. But we don't want that. Ideally, take a vitamin supplement for seven to fourteen days. Of course, after agreement with your doctor.
- Second, the load on the kidneys is significant, which means they work with limits. It shouldn't be this way.
- 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 gluttons, and then even after March 8. Just two to four times a year, wisely, with the right grocery list and thoughtful recipes.
Who is suitable and not suitable for protein weight loss?
If your health is fine, 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 in which you should not eat a lot of protein for dinner, lunch and breakfast:
- pregnancy and breastfeeding,
- kidney problems,
- diabetes,
- chronic disease,
- anemia,
- diseases of the female reproductive system,
- heart problems,
- gastrointestinal disease.
Also, children and adolescents should not switch to meat and dairy products only. Their growing bodies require large amounts of carbohydrate 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 its sharp blows to the immune system and not a brutal detox. In reasonable quantities and with a healthy approach, nothing bad will happen,
- weight loss system that really works. According to my friends, they really lose weight without much effort,
- ideal diet at home. No complicated recipes or dishes. Very simple and easy to understand foods that are sold in every supermarket,
- I don't want sweets at all and my appetite is reduced. This is true! I checked it myself. Sometimes the need for dinner disappears completely,
- you can arrange a fasting day even on vacation or while traveling (of course, if you have a strong will),
- easy to prepare meals.
What about the downside?
Protein nutritional deficiencies
Don't rush into buying the chicken and the egg until you read the following:
- relatively small list of food products. There are options to choose from, but some common ingredients are still banned. For example, the same potato,
- At first there may be weakness and nervousness due to lack of carbohydrates. Even real sugar production takes place. If you have a sweet tooth, be patient for a few days, then it will get easier,
- problems with stools. Constipation may occur due to a lack of fiber. You can solve the problem by taking vegetable oil in its raw form, drinking at least one and a half liters of water and including vegetable salad in the menu,
- there is an ammonia smell from the mouth. This happens when there is more protein in the body than usual. Just drinking plenty of fluids will help a bit here,
- You have to go off the diet very carefully. Many "nutritionists" write that weight is lost 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 are in treatment or do not want to stop drinking alcohol, you should not start,
- you need to eat small portions 4-6 times. This point is not a definite minus. But when there is a lack of time, it is difficult to find opportunities to enjoy snacks more than once at work,
- you need to think about the menu so that it is not boring and at least balanced.
Whether or not this weight loss option is right for you is up to you. Please read this carefully and consider your options and needs. If such weight loss is not suitable for you, there are many options on how to reduce volume without harming your health.
Protein diet for weight loss: a menu for several days
I offer 3 meal options. You can change and combine dishes at your discretion. Add something of your own. I deliberately didn't schedule it for that week, because there were so 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, enjoy a snack of plain yogurt or 5% cottage cheese with a handful of your favorite nuts, topped with a spoonful of sour cream.
dinner
- Tilapia or catfish steak with a small portion of brown rice (about a handful) and cucumber.
- Spinach or mushroom soup.
dinner
For dinner, make a stew with vegetables (no potatoes) and chicken. A few hours before bed - kefir.
Remember to drink several glasses of water between meals.
Option 2
Breakfast
- 2 whole grain toasts, spread with cream cheese, top with avocado and a piece of lightly salted fish.
- 1 boiled egg, 30 grams of hard cheese.
- Coffee makes the perfect start to the day.
Snack
A handful of nuts and vegetables cut into strips.
dinner
- Soup is a good first course for lunch. Any version without potatoes or rice.
- Grilled chicken fillet in spices under a cheese cover.
- One serving of broccoli or cauliflower.
dinner
- Boiled chicken breast, 3 tablespoons 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 slices of boiled turkey.
- Buckwheat bread with feta.
- Coffee or tea.
Snack
Kefir with some fruit without sugar. I sometimes blend the ingredients in a blender and get a rich smoothie.
dinner
For lunch, make a now fashionable bowl: mix some boiled grains (rice or lentils) in a plate, add chopped salted fish, your favorite vegetables, avocado, eggs in a bag, runny yolk will serve as a sauce. The result is a nutritious meal that will last well into the evening.
dinner
- Soup made from chicken thighs and green vegetables (broccoli, spinach, celery, onion, cabbage, zucchini).
- Cucumber salad and canned tuna in its own juice.
As you can see, you need the simplest recipe and a quick meal.
What are people saying?
Girls I know say that they use a protein diet when they need to lose weight quickly. According to them, such weight loss is one of the most gentle in life. No need to limit yourself to strict food intake; instead, you have to force yourself to eat regularly.
Here's what my friend said:
"I went on a protein diet for 7 days and lost 3 kilograms. Without effort and 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. Better yet, I refrain from drinking sweet hot drinks. "