Protein diet for weight loss

The time for sun, relaxation, aviator 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 pleasures make everyday life brighter and more positive. The main thing is to tell yourself that you are in timeOtherwise, the onset of obesity will appear very quickly and, as the experience of losing weight shows, it will bring uncertainty, negativity and problems into your life for a long time.

But what if time is lost anyway? How do I get back to normal quickly at home? Is A Protein Diet That Effective For Every Day?

Does the perfect have to be perfect?

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

Everything, penetrated, realized, ready to act and what to start with? And you have to start with your own definition of imperfect weight. The same, individually for each of us, but causes the same feeling of discomfort and dissatisfaction.

What is imperfect weight?

Enter a search query on any search engine to find the ideal weight and you'll get links to dozens of calculators and spreadsheets. And none of them will take into account:

• Your inheritance (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 type of your diet.

If you put it all together, it becomes clear that each of us has our own individual imperfect weight. How do you know when it is time to act? If you are faced with any one or more of the following, your weight is far from your ideal:

• Your weight has a negative impact on your health - your general health has deteriorated, you get tired more quickly, your joints and back are worried for the first time, shortness of breath occurs, pressure increases regularly, bowel function leaves something to be desired;
• Weight is starting to make uncomfortable changes in your life. You cannot do your usual activities (anything that requires mobility and physical endurance), you have to restrict your clothes, you feel uncomfortable on public transport or crowded places, you start to tailor your life and work plans to your weight. .

Remember, if you are serious about taking care of yourself, visit a nutritionist and endocrinologist first. It will be the best you can do for yourself. Only specialists in the field of medicine and proper nutrition can work together to help you maintain your health and improve your quality of life. Don't forget the need for the constant presence of physical activity in your life.

What is a protein diet

How to customize your menu to shed pounds that disrupt a full life? A protein-rich diet - a diet that is based on protein-rich foods and significantly reduces carbohydrates and fats - can help. 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 the metabolism in our body. Thus, it is possible to avoid the main disadvantage of any diet - a decrease in the absorption of proteins into the body, which, in turn, leads to rapid exhaustion of the body (the internal organs, receiving less proteins, begin to pull them. ) From theMuscle tissue). All of this leads to weakness, poor physical well-being, and sagging skin.

Benefits of a Protein Diet

The benefits that set a protein diet apart from any other diet look quite substantial:

• Maintaining a healthy muscular system;
• the ability to combine dieting even with serious physical activity;
• the impossibility of developing such a painful complication as anorexia;
• lack of exhaustive, stressful feeling of hunger (protein food is absorbed by the body for 3-4 hours);
• Protein diet meals contain a large amount of fiber, which ensures the proper functioning of the intestines;
• through a rather slow, gradual weight loss, it is possible without great effort to maintain the required weight after the end of the diet;
• good health - there is no weakness, dizziness and nausea 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 on the health of your body can only be achieved if you follow the rules of dietary nutrition in combination with physical activity, it is necessary to train all organs and their systems.

Disadvantages and contraindications of a protein diet

When making a decision to change your diet according to the principles of a protein diet, keep in mind that there is no such thing as an ideal diet! Every diet has certain limitations or exceptions, which means that the stress on your body will inevitably increase. Because of this, one can only talk about the disadvantages of a protein diet.

1. Protein diet should be short term. The long-term ingestion of protein-containing foods leads to problems with the skeletal system (the predominant intake of protein leads to the washing of calcium from the bone tissue, which makes the bones very fragile).
2. Restricting carbohydrates for a longer period of time can have a negative impact on overall performance.
3. The nervous system is also attacked and reacts to the lack of fat in food - the main material for the multiplication of nerve cells. The main symptoms of this condition are increased nervousness and irritability.
4. A long-term protein diet can upset the balance of blood particles - the production of hemoglobin increases dramatically.
5. Protein foods leave behind a large amount of "decay products", which leads to an increased burden 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 required results (for example, weight loss of 10 kg):

1. Proteins make up at least 60% of all food.
2. Avoid constant snacks; protein products with a long digestive cycle are preferred.
3. At least 5 or 6 meals should be eaten during the day, 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 nutrient balance, certain types of vegetables and fruits can be included in the diet.

The presence on the body of regular physical activity.

The main protein diet products

Meat products	Chicken, turkey, veal, rabbit Exception: lamb, pork (high fat content)
Low-fat fish (no more than 4% fat)	Pink salmon, pollock, cod, navaga, perch, pikeperch, grayling
Dairy products and fermented milk products no more than 3-5% fat	Kefir, yogurt, cottage cheese, hard cheese
grain	Rice, oatmeal, buckwheat
bread	Whole grain only
vegetables	All "green" vegetables, as well as all others, in small quantities, 2-3 times a week
drink	Sour fruit drinks and unsweetened homemade compotes and juices (diluted 1: 1 with mineral water), herbal teas and herbal teas, unsweetened coffee
butter	Olives, flax seeds, sunflowers - in strictly limited quantities
mushrooms	Cooked
Eggs
legumes

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

• Flour products - pasta, baked goods, bread;
• sugar and sugary products and dishes - baked goods, ice cream, chocolate, sweets, ready-made juices, fruit drinks, etc .;
• any sausages;
• Butter;
• Potatoes and dishes containing it;
• Alcohol and all products containing alcohol;
• Fast food and industrial ready meals.

Important! Whichever of the protein diet options you choose to use (short term or long term), keep in mind that dietary meal times cannot be more than once 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 observance of 3 meals a day and the prohibition of any, even the most insignificant physical activity. At the same time, the use of unsweetened herbal teas is allowed in the breaks between meals.

• breakfast - 1 boiled chicken egg, cooked in any form (steep, poached, etc. ) can be replaced with quail eggs, taking into account the value of calories;
• 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 intake - at least 2 liters per day;
• last meal no later than 6: 00 p. m.

When finishing a short-term protein diet, so as not to harm your health, follow the principle of the step-by-step approach, add foods and gradually increase their amount over 1-2 weeks. Start by adding cereals and fruits, then add dairy and sour milk products (pay attention to the fat content of the products).

Unfortunately, as much as we don't like it, it is difficult to name such a balanced diet, during the period of a protein diet (especially a short-term one) the body experiences an acute deficiency in vitamins and minerals. To minimize the possible negative consequences of such restrictions, about a week before the diet, start taking vitamin complexes intended for long-term use (from 1 to 3 months).

When opting for a fast protein diet, you should assess not only your current physical condition, but also the emotional and intellectual stresses that may lie ahead of you during that time. Give up the diet (or postpone it in time) if:

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

And of course, the use of diets during pregnancy and breastfeeding is fundamentally not possible.

If you want to plan a menu for a protein diet for a longer period, for example, for a month, then it is better to consult a specialist. You can not only compose a diet based on the permitted calorie content and the list of permitted foods, but also make it as balanced as possible.