Protein diet for weight loss

Time for sun, relaxation, flying clothes and a bikini is over. The beautiful ladies have already managed to relax a bit and even pamper themselves with something very tasty and no less "very" high-calorie. Without a doubt, small joys make everyday life brighter and more positive. The most important thing is to tell yourself to stop on time! Otherwise, the appearance of excess weight very quickly and, as the experience of weight loss shows, will bring insecurity, negativity and problems into your life for a long time.

But what if time is lost? How to quickly return to normal at home? Is a protein diet so effective for every day?

Does the perfect have to be perfect?

Before we talk about diet, let’s see if there’s something like "ideal weight". The answer seems to be absolutely obvious, because the entire fashion and "healthy" lifestyle industry tells us every day about the need to respect certain standards of beauty and, in a way, health. Ideals that we did not invent and certainly have nothing to do with understanding human nature and the biological mechanisms of our functioning. Despite this, we are motivated in all possible ways to strive for certain standards, to show results in the pool, gym, on street running. The tragedy of the situation is that we do things that are very good for our body, not because they bring pleasure and benefit, but solely for the sake of compliance. We do not monitor our well-being, we do not monitor the signals that the body gives, we measure and weigh our body! And, as a consequence, we only make the situation worse.

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

What is imperfect weight?

Try typing a query into any search engine to determine the ideal weight and you will receive links to dozens of calculators and tables. And none of them will take into account:

• your heredity (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, quality and way of eating.

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

• your weight negatively affects your health - overall health has deteriorated, you start to get tired faster, joints and back are worried for the first time, shortness of breath occurs, pressure occasionally increases, bowel function leaves much to be desired;
• Weight begins to create unpleasant changes in your life. You can’t perform your usual activities (anything that requires mobility and physical endurance), you have to limit yourself in clothes, you feel uncomfortable on public transport or in a crowd, you start adjusting your life and work plans according to weight. .

Remember, if you are seriously taking care of yourself, start visiting a nutritionist and endocrinologist. That will be the best thing you can do for yourself. Only experts in the field of medicine and proper nutrition together can help you maintain health and improve your quality of life. Remember the need for constant physical activity in your life.

What is a protein diet

How can you adjust your menu to lose pounds that interfere with a full life? A high-protein diet - a diet based on foods rich in protein and with a significant restriction of 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 metabolism in our body. Thus, it is possible to avoid the main disadvantage of any diet - a reduction in protein intake in the body, which in turn leads to rapid depletion of the body (internal organs, receiving less protein, begin to withdraw them from muscle tissue). All this leads to weakness, poor physical condition and sagging skin.

Benefits of adhering to a protein diet

The benefits that distinguish a protein diet from any other type of diet seem quite significant:

• maintaining a healthy muscular system;
• the ability to combine diet even with serious physical activity;
• inability to develop such a painful complication as anorexia;
• lack of an exhausting, stressful feeling of hunger (protein foods are absorbed by the body for 3-4 hours);
• protein diet meals contain a large amount of fiber that ensures the smooth functioning of the intestines;
• due to the rather slow, gradual weight loss, without much effort, it is possible to maintain the required weight after leaving the diet;
• good health - there is no complete weakness, dizziness and nausea, characteristic of other types of diets;
• floral appearance, there is a real rejuvenation of the body - improves the condition of the skin, hair and nails.

It is important to remember that the maximum effect on the health of your body can be achieved only if you follow the rules of diet in combination with physical activity, all organs and their systems must be exercised.

Disadvantages and contraindications of protein diet

When deciding to restructure your diet according to the principles of a protein diet, keep in mind - there are no ideal diets! Every diet has certain limitations or exceptions, which means that the load on your body will inevitably increase. For this reason, we can not say about the disadvantages of adhering to a protein diet.

1. A protein diet should be short-lived. Prolonged intake of protein foods leads to problems with the skeletal system (predominant protein intake leads to leaching of calcium from the bone tissue, which makes the bones very fragile).
2. Long-term restriction of carbohydrate intake can negatively affect overall performance.
3. The nervous system is also under attack, reacting to the lack of sufficient amount of fat in the diet - the main material for the reproduction of nerve cells. The main signs of this condition are increased nervousness and irritability.
4. A long-term protein diet can upset the balance of blood particles - hemoglobin production increases dramatically.
5. Protein food leaves behind a large amount of "breakdown products", which leads to an increased load on the kidneys (due to 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. Protein makes up at least 60% of the total diet.
2. Rejection of constant snacks, therefore, preference is given to protein products with a long cycle of digestion.
3. There should be at least 5 or 6 meals during the day, and the interval between them should not be longer than 3 hours.
4. Refusing to fry, all dishes should be cooked by roasting, sautéing or steaming.
5. For a better nutritional balance, certain vegetables and fruits can be added to the diet.

The presence of regular physical activity on the body.

The main products of the protein diet

Meat products	Chicken, turkey, veal, rabbit Exception: lamb, pork (high fat)
Low fat fish (not more than 4% fat)	Pink salmon, pollock, cod, navaga, perch, pike, grayling
Dairy and fermented dairy products not more than 3-5% fat	Kefir, yogurt, cottage cheese, hard cheese
Cereals	Rice, oatmeal, buckwheat
Bread	Only integral grain
Vegetables	All "green" vegetables, like any other 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, flaxseed, sunflower - in strictly limited quantities
Mushrooms	Cooked
Eggs
Legumes

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

• flour products - pasta, pastries, bread;
• sugar and products and dishes containing sugar-pastries, 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.

Bitan! Regardless of which of the protein diets you intend to use (short-term or long-term), keep in mind that the periods of dietary meals cannot be longer than 1 time 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 adherence to 3 meals a day and the prohibition of any, even the most insignificant physical activity. At the same time, in the intervals between meals, the use of unsweetened herbal teas is allowed.

• breakfast - 1 boiled chicken egg, cooked in any form (steep, poached, etc. ), can be replaced by quail eggs, taking into account the caloric value;
• lunch and dinner-150-200 grams of low-fat cottage cheese (not more than 3-5% fat) and tea without sweeteners (the use of sugar and honey is unacceptable);
• fluid consumption - at least 2 liters per day;
• last meal no later than 18: 00.

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

Unfortunately, as much as we did not like it, but it is difficult to call such a balanced diet, in the period of protein diet (especially short-lived) the body experiences an acute deficiency of vitamins and minerals. To reduce the possible negative consequences of such restrictions, about a week before the diet, start taking vitamin complexes intended for long-term intake (1 to 3 months).

When you decide to start a fast protein diet, evaluate not only your current physical condition, but also the emotional and intellectual stresses that may await you during that period. Give up the diet (or change it on 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;
• you have problems with your liver and / or kidneys, as well as your cardiovascular system;
• you are previously (or are currently diagnosed) with bleeding disorders (increased risk of thrombosis) and signs of diabetes.

And, of course, the use of any child is categorically not possible during pregnancy and lactation.

If you want to schedule a protein diet menu for a longer period, for example, for a month, then it is better to consult an expert. Not only will they be able to put together a diet based on the allowable calorie content and the list of allowed foods, but they will also make it as balanced as possible.