The protein diet is one of the most popular, especially among men. Unlike most diets, it helps to increase muscle mass and also allows you to have a varied menu for the week. The caloric content of the diet can easily change, depending on current energy costs. This allows for a flexible approach to nutrition and not feeling hungry.
It is possible to lose weight with a protein diet
Many people wonder if it is possible to lose weight with a protein diet. It is at the top of the most effective nutritional programs for weight loss, but the result can only be achieved with regular exercise.
The basic principle of the diet is that proteins make up the bulk of the diet. They are a body building material, indispensable for muscle growth and an active and happy life in general. Its deficiency leads to decreased performance, fatigue and depression.
The protein diet can help a person start their transformation. Sure, you're going to have to say goodbye to sweets and fried foods, but isn't the result worth it?
Don't forget: to lose weight you need to do physical education.
What nutrition systems are there (Ducan, ketone, Atkins) and how effective are they
There are several nutritional programs for 7, 14 or more days based on the predominance of proteins in the diet. Let's talk about the most effective ones.
Ducan System
The meaning of this system is that too much protein is consumed, and carbohydrates - in limited quantities.
Ducan's feeding system consists of 4 stages, each with its own rules. However, there are general principles for everyone:
- drink at least 1. 5 liters of water a day;
- Every day there should be at least a minimum of physical activity - exercise and walking.
First stage
Meals at this stage are based on lean protein foods: skinless chicken and turkey, fish, eggs, tenderloin and low-fat dairy products.Frying in oil is strictly prohibited, but you can use all other cooking methods, for example, steam.In addition, it is allowed to add spices and herbs to the diet. It is imperative to support the functioning of the intestines and take a spoon and a half of oat bran soup daily. It is forbidden to eat pork, sausage, rice and other cereals, fruits, sweets, bread, flour, beans and sugar.
Second stage
This step will be easier and will take more than two weeks. It combines protein and vegetable days. The protein-vegetable diet is varied and light, especially in comparison to protein days. The estimated weight loss will be more than 4 kg. If you do not need to lose more than 10 kg, then the days alternate after one, and if more - 5 after 5. The duration of the internship is calculated based on a simple formula: 1 kg lost = 7 days.
The protein days completely repeat the menu of the first stage. The only clarification is that it is allowed to add cucumbers. On vegetable days, you can eat any vegetable except beets, avocados and potatoes. They cannot be seasoned with mayonnaise, but they can be boiled and roasted. You also need to consume 2 tablespoons of bran a day. Prohibited foods are the same as before.
Third step
At this stage, the result is fixed. For each kilogram lost, 10 days of repair are required. Yes, it looks like it's quite long, but that's how you get a beautiful figure. It is forbidden to eat sugar, sweets, flour and semi-finished meat products.
It is allowed to use everything that was in the previous steps, but with additions: fruits are added daily (not only grapes, dates and bananas), 2 slices of whole grain bread and 40 g of cheese. Starchy foods, such as potatoes, can be cooked twice a week. Also 2 times a week it is allowed to take a vacation and eat whatever you want, but, of course, without fanaticism.
Fourth stage
This step assumes that the food system has already become a habit and, in principle, has become a way of eating. There are no longer any banned products, but it is recommended to combine with protein one day a week. Of course, you must not attack sweet and harmful foods and eat them in large quantities - no diet will save you from gaining weight and losing the result achieved.
The ketone diet
This diet allows you to eat meat, high-fat fish, eggs, green vegetables (spinach, cabbage, cucumber or zucchini), tomatoes, avocados, raspberries, strawberries, mushrooms, vegetables and butter, hard and soft cheeses, low-fat cottage cheese, sour cream and yogurt, as well as all spices, almonds, peanuts, walnuts and pine nuts. Therefore, the menu can be very varied.
The diet is definitely not suitable for people with kidney and cardiovascular problems, diabetes and eating disorders. Here are some of the side effects to follow when following the ketone diet:
- negative effect of
- on renal function;
- dehydration, constipation, risk of heart disease.
There are advantages and disadvantages to the keto, so it is worth considering carefully switching to this diet.
Atkins diet
The Atkins Diet is similar to the Ducan Diet. There are also 4 steps here - introductory, main (focused on weight loss), transitional (the result is fixed) and final. The first two stages last 14 days: during this period, the body gets used to the new way of eating and rebuilds itself. In the future, the diet should become a way of life. The diet assumes a minimum of carbohydrates, a maximum of proteins and a complete rejection of alcohol.
Protein is the basis of the diet, unsaturated fats and fiber are also allowed. The latter include avocado, nuts, salmon and vegetable oils. Fiber is supplied by vegetables and green herbs, and some carbohydrates can be obtained from unsweetened fruits, cereals and berries. The diet is not suitable for pregnant women and people with kidney and liver problems.
Dangers of protein diets
Due to serious deficiencies, protein diets cannot be considered healthy and safe. Excess protein leads to the development of urolithiasis and negatively affects the functioning of the kidneys, brain and liver. There are some more significant disadvantages:
- The gastrointestinal tract may be compromised.
- Animal foods contain cholesterol, even if they are more dietary birds.
- Nutrition is often unbalanced.
We do not recommend following a purely protein diet, as they cause health problems for a long period of time.
List of protein products
To properly compose the menu, you must familiarize yourself with the list of protein products:
- Meat: chicken and turkey fillets and beef.
- Fish: especially tuna, which is practically fat-free, but has a record protein content among fish.
- Soy substitutes meat and fish for vegetarians and people who abstain from meat for other reasons.
- Curd is an affordable product rich in protein.
- Cheese contains protein, but it also contains a lot of fat. It is not suitable for all diets.
- Beans. Most legumes are rich in protein, but beans are particularly prominent. Chickpeas and lentils are also good options.
- Buckwheat. Of all cereals, it is buckwheat that contains most of the proteins and also contains many fibers that are useful for the intestine.
If you dedicate time to physical activity, you will have a greater need for protein. We recommend paying attention to mixtures of protein powder, protein bars.The proteins in these products are well absorbed and the compositions are balanced in amino acids, vitamins, micro and macro elements.
A detailed menu of a strict low calorie diet for the week
A low calorie diet for a week will allow you to get quick results and will generally adjust the body to a new way of eating. This easy-to-lose weight loss diet is based on one principle: Eat 800 calories a day. Consider a menu for very fast weight loss.
Monday
You can have low-fat yogurt and green tea for breakfast.
Snack - a handful of peanuts, lunch - steamed chicken.
Afternoon snack - 150 g of non-fat cottage cheese. It is recommended to end the day with a glass of zero fat kefir.
Tuesday
For breakfast, it is recommended to eat 150 g of low fat cottage cheese and drink unsweetened coffee. 
Snack - skimmed yogurt, for lunch - baked beans, for an afternoon snack - a glass of fat-free kefir. For dinner - shrimp steak.
Wednesday
Start your day with 2 hard-boiled eggs and unsweetened coffee. For a snack - a glass of nonfat yogurt. For lunch - lean fish, like steamed pollock, for an afternoon snack - a glass of zero fat kefir and for dinner - a handful of peanuts.
Thursday
For breakfast, you can eat low-fat cottage cheese and drink green tea. For a snack - 2 boiled eggs, for lunch - a roasted turkey fillet with mushrooms, and for an afternoon snack - an arugula salad. It is recommended to bake trout for dinner.
Friday
For breakfast, fat-free cottage cheese and sugar-free coffee. For a snack - a glass of low-fat kefir, for lunch - meat cooked with beans. For the afternoon snack, you can eat cooked cauliflower and, for dinner, lean cooked or roasted fish, such as cod.
Saturday
For breakfast, you can boil oatmeal in water and drink green tea. For a snack - a handful of peanuts, for lunch - cooked squid fillet, 
for an afternoon snack - a glass of nonfat yogurt. For dinner - 2 boiled eggs.
Sunday
Last breakfast this week - oatmeal with water and unsweetened coffee. For a snack - a glass of low-fat kefir, for lunch - lean fish, for example, steamed pollock. Afternoon snack - baked bean salad with mushrooms, and for dinner - low-fat cottage cheese.
Protein and vegetable menu for 14 days
Protein and vegetable nutrition is a perfectly balanced menu that allows you to lose weight easily, quickly, tasty and without side effects.Nutrition is rich in vitamins, fibers and proteins - everything that is so important for the body. For 14 days, the following ration is offered every day (a cup of green tea is supposed for breakfast every day):
| Day | Products |
|---|---|
| 1 | 1 boiled egg with olives, 200 g of steamed chicken fillet with vegetables, 200 g of broccoli and low-fat yogurt |
| 2 | Porridge in water, a handful of dried fruits, 200 g of steamed fish with vegetables, 200 g of cottage cheese |
| 3 | Protein omelet with tomato and arugula, chicken fillet with carrots and coleslaw, 1 boiled egg with cheese and tomatoes |
| 4 | 150 g of low-fat cottage cheese with cucumber and buckwheat, steamed turkey fillet with vegetable salad, baked cod with olives and feta cheese |
| 5 | Porridge in water, cooked meat + vegetables, avocado salad, a glass of kefir with a low fat content or 1%. |
| 6 | Buckwheat with milk, cooked chicken salad, tomato and iceberg leaves, salmon shrimp with vegetables |
| 7 | Porridge with skim milk, vegetable salad and 1 boiled egg, julienne stew with wild rice to garnish |
| 8 | This day must be a fast day, you can eat vegetables in unlimited quantities (but within reasonable limits) |
| 9 | 150 g of Greek yogurt, 2 boiled eggs, cabbage stewed with chicken, 200 g of julienne steamed with vegetables |
| 10 | Zucchini baked with cheese, meat cooked with vegetables, buckwheat with cottage cheese and milk |
| 11 | Skimmed yogurt, fish baked with olives and any salad, skimmed or 1% kefir |
| 12 | Porridge in water, cod with beans, vegetable salad with chicken |
| 13 | Buckwheat with cottage cheese and milk, steamed turkey fillet with vegetables, coleslaw and carrot |
| 14 | Oats in water with dried fruits, meat cooked with vegetables, a glass of low-fat yogurt. |
The vegetable diet with protein is balanced and can be recommended for long-term use.
Reviewing the results feedback
Usually people search the Internet first on how to lose weight with a protein diet, it is really easy to lose weight. Most people report positive bodily changes and negative health effects. It is really possible to lose weight without losing muscle, improving relief and not stressing the body. There are also varied menus for every day, in the absence of hunger and in a bad mood. Days of protein for weight loss can be arranged without harming health, but the total duration of such a diet should not exceed 14 days, as recommended by doctors.
The protein diet is chosen by those who want not only to lose weight, but also to qualitatively change the body in general, so as not to look exhausted, but, on the contrary, a happy and fit person. In addition, this diet is suitable for those who like pure meat and can easily do without sausages and sausages. In order not to break, those who lost weight give some tips:
- Drink a glass of warm water in the morning on an empty stomach.
- Have breakfast half an hour after waking up.
- Dinner 3 hours before bed.
- Drink 2 liters of water a day.
- To avoid problems with stools, you need to drink 1% kefir.
- For those who can't live without coffee, 1 cup without sugar is allowed.
People's assessments are full of joy because in 2 weeks people started to notice small changes in their bodies. Although these steps are still very small, they have already been completed. From the negative, most receive an unpleasant body odor, which nothing can stop. It is not recommended to stay on this diet for more than 14 days.
Unfortunately, there are no magic pills to lose weight. It is often said that protein diets are effective for weight loss, but this is a misnomer. Yes, you can quickly lose a few extra pounds, but this will happen if you significantly limit the amount of calories you eat. Proteins alone are not suitable for weight loss.
Interesting recipes
On the one hand, it seems that there are very few products allowed and the person is in a painful monotony. However, this is not the case, you can easily diversify a protein diet, and simple, tasty recipes for a protein diet for weight loss will help with that. Don't forget to include walking, running and other sports in your day. Otherwise, there will be no effect.
Protein Shake
The Protein Slimming Shake is a sports drink that saturates your body throughout the day. To cook, you will need:
- 200 ml skimmed milk
- 1 chicken egg; <1 banana; <100 g of 9% cottage cheese;
- a teaspoon of sugar.
Prepare a blender or mixer with special equipment.
- Beat the peeled egg in a blender with sugar
- Cut the peeled banana into small circles
- Place the banana in the egg bowl, pour the milk and beat until a homogeneous mixture is obtained.
- Now add the curd and beat again.
Done! Enjoy your food.
Chicken fillet with guacamole sauce
This is an easy-to-prepare diet meal. Despite the presence of avocado in the composition, the BJU of the dish is 57/25/18. To cook, we need:
- 500 g chicken fillet;
- 1 avocado;
- 1 teaspoon of lemon juice
- half a teaspoon of dried garlic;
- 1 teaspoon of ground red pepper;
- 1 tablespoon of olive oil
- 100 g of lean cheese;
- coriander and pepper to taste.
First, remove the pulp from the avocado and mash with a fork, then add pepper, lemon juice, a little salt and spices. Now let's put that dough aside for a while. The remaining salt, spices and dried garlic should be greased with fillets. Place the meat in a frying pan and fry on each side for 4 minutes over medium heat. Then sprinkle with cheese and close the lid to melt the cheese. Then, it is necessary to wait a few more minutes, after which you can put the fillet on a plate and put the previously prepared sauce on top.
Protein curd casserole
The protein casserole is great for breakfast. To prepare it, you will need:
- 500 g of cottage cheese; <1 egg; <40 g corn starch;
- 2 egg whites;
- 1 tablespoon of baking powder
- a tablespoon of sugar;
- half a teaspoon of vanillin;
- 50 g of raisins.
First you need to mix the curds, the egg and the whites. Then add the cornstarch and the rest of the ingredients. Now place the dough on a baking sheet and leave for 30 minutes. 180 degrees. The crust will be crispy and the casserole itself will be soft and satisfying.
Trout salad with salt
For this light salad, you will need:
- lettuce leaves;
- 4 cherry tomatoes;
- 30 g of trout fillet;
- leek stalk;
- a tablespoon of oil to season; pepper
- .
You can also add a teaspoon of chia seeds to improve stomach function. The cherry must be cut in half, the trout into cubes, the onion stem in slices. We wash the lettuce leaves, cut them into pieces and put them on the plate, put all the ingredients on top, season with olive oil and spices. So you need to mix everything well. This salad should be eaten immediately, it will quickly lose its freshness in the refrigerator.
Conclusion
Protein diets help you start losing weight by building a strong body and a beautiful shape. In combination with sports loads, in particular running, during the observation period he will lose some weight, and it is the fats, not the muscles, that will go away. The feeling of hunger will not torment you, but be sure to drink plenty of water, exercise, walk and consume fiber.
Remember that a diet rich in animal products is not safe for your health due to its cholesterol content.
It is recommended to add vegetables to the protein diet, at least 400 g per day, excluding potatoes. This will help to keep your diet balanced.