Hello everyone! Today I will tell you how to lose up to 3 kilos in 10 days without feeling hungry and without strenuous exercise. We were taught that results can only be achieved through hard work. However, there is a protein diet for weight loss, and thanks to it you can actually lose weight in no time, of course, with a number of conditions. Below you'll learn how to put on those skinny jeans you never bought.
Looking to 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 article:
- what is a protein diet,
- when can it be used and to whom,
- its advantages and disadvantages (we will certainly consider the contraindications),
- authorized and prohibited products,
- approximate food for several days,
- reviews of those who tested the system for themselves.
What causes weight loss from protein?
What have you heard about the protein diet? Many people often confuse it with keto nutrition. However, there is a small but fundamental difference between these weight loss options. Take a 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 (keto) system involves eating large amounts of high-fat foods. If it's fish, then it's the biggest; 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 contrary, rather prohibits eating foods that are too fatty and allows a small amount of "long-term" carbohydrates at breakfast or lunch. Additionally, you are allowed to eat unsweetened dairy products and fermented milk ingredients.
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 simply not get the calories you need, this will slow down the weight loss process. It can be calculated using the calorie table. There are a large number of them on the Internet. Print and hang them on your fridge for easy counting, or use the free app. The daily norm for losing weight 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. The muscle mass does not suffer and remains in place, and with physical activity it can even grow.
The advantage of this diet is that due to the lack of fast carbohydrates:
- first of all, excess moisture is removed,
- and second, the reserves of the sides, hips and abdomen are used.
Therefore, you 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 figure out what constitutes 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 birds,
- veal, beef, rabbit,
- low-fat cheeses (cheese, feta, tofu),
- low-fat and unsweetened dairy products,
- cottage cheese up to 9%,
- sour cream up to 15%,
- fish (it is better to take one that is not too fatty), seafood,
- mushrooms,
- vegetable oils,
- lentils,
- eggs,
- whey protein (optional, but as a snack - a salvation for the lazy).
You should also include in your shopping list:
- green vegetables and fruits (avoid overly sweet fruits and limit yourself to 1 to 2 pieces per day),
- from cereals, leave oatmeal, buckwheat, brown rice (but in moderation),
- greenery.
Avoid frying because. . . it destroys amino acids. It is best to simmer, cook or boil the ingredients.
Here is a list of what should be excluded from the diet:
- candy (anything that contains sugar),
- Honey,
- rolls and white bread,
- soda and any alcohol,
- semi-finished products, especially sausages and frankfurters (even if they have the ideal composition),
- canned food,
- Pasta,
- cereals with a high glycemic index (white rice),
- the sauces,
- spicy food
- fast food and street food.
Let me remind you that this list of restrictions only lasts 7-14 days. Then you can introduce the 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.
Protein norm per day
Under normal conditions, without physical activity, a person needs 0. 66-0. 8 g. protein per kilogram of weight (WHO). To lose weight on a protein diet, this norm is doubled. If you are on a protein diet, the norm is 1. 3-1. 6 g. per 1 kg of weight.
The calculation does not take into account your current body weight, but the desired one.
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 limited use over time. The most optimal is a week, maximum 14 days. If it is longer, you can harm your body and have a long list of problems instead of a flat stomach. I will dwell further on this point.
By the way, for people who do not consume enough protein in their daily diet, it may even be useful to switch to a similar diet - eating habits need to be restructured.
Amino acids contained in foods of animal and plant origin are important for immunity, especially during the cold season. People in coastal countries get sick less because they regularly eat fatty sea fish.
In addition, without proteins, it is impossible to maintain youthful skin. Flagging, dull complexion, peeling, early wrinkles - these, among other things, are symptoms of a lack of meat and fermented milk in your daily menu.
It is especially important for women to receive all the microelements. Their deficiency leads to inflammatory processes in the female reproductive system, difficulties in conception, dizziness, etc.
Pleasant side effects of this diet are decreased appetite and weight loss. Tested by myself: after a good steak, you won't want to eat again for a while. And you completely forget about sweets.
I once took a course of fish oil and noticed that I had less cravings for sweets and cookies. However, don't rush to get ready for the supermarket. Let’s see, is this menu right for you?
To whom and how much?
Despite the apparently PP character of the regime, it presents a certain number of limits.
- First, it's not balanced. Carbohydrates and fats will collapse. Add here the lack of vitamins and minerals.
That is why it is not recommended to overuse this menu. One week, maximum 14 days. This is a critical period after which the body will understand that something is missing and will begin to rebel. But we don't want that. Ideally, take supplemental vitamins for seven to fourteen days. Of course, after agreement with your doctor.
- Secondly, the load on the kidneys is large, which means they are working to their limits. It shouldn't be like this.
- Third, the recommended break between diets is at least 3 months, and preferably six months. That is, such an expressive remedy cannot be used against the New Year's glutton, and even after March 8. Only two to four times a year, wisely, with the right shopping list and thoughtful recipes.
Who is suitable and not suitable for protein weight loss?
If your health is good, you are not allergic to amino acids or some menu ingredients 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 dietitian before experimenting on your own.
Here is a list of contraindications for which you should not eat a lot of protein at dinner, lunch and breakfast:
- Pregnancy and breast feeding,
- kidney problems,
- diabetes,
- chronic diseases,
- anemia,
- diseases of the female reproductive system,
- liver problems,
- gastrointestinal diseases.
Additionally, children and adolescents should not rely on meat and dairy products. Their growing bodies require large amounts of carbohydrates.
System advantages
Let's describe all the advantages of the system:
- A relatively safe weight loss technique. It is not a mono-diet with its heavy blow to the immune system nor a merciless detoxification. In reasonable quantities and with a healthy approach, nothing bad will happen,
- a truly effective weight loss system. According to my friends, they really lost pounds without much effort,
- ideal diet at home. No complicated recipes or dishes. Very simple and understandable food sold in all supermarkets,
- I don't want sweets at all and my appetite is decreasing. It's true! I checked it on myself. Sometimes the need for dinner disappeared completely,
- you can arrange fasting days even on vacation or traveling (of course, if you have strong willpower),
- easy to prepare dishes.
What about the gaps?
Disadvantages of protein nutrition
Don't rush to buy chicken and eggs before reading the following points:
- relatively small list of food products. There are options to choose from, but a number of familiar ingredients are still off-limits. For example, the same potatoes,
- At first there may be weakness and nervousness due to lack of carbohydrates. Even a real lack of sugar occurs. If you like sweets, be patient for a few days, then it will become easier,
- stool problems. Constipation can occur due to a lack of fiber. You can solve the problem by taking vegetable oils in their 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 from the mouth. This happens when there is more protein in the body than usual. Only drinking plenty of fluids will help a little here,
- You should exit the diet carefully. Many "nutritionists" write that the weight disappears and does not come back. Yes, it's true, but on condition that you transition gradually and correctly to a normal diet. Gradually include small portions of complex carbohydrates, then gradually add sweets and starchy foods,
- if you are in treatment or don't want to quit alcohol, you shouldn't even start,
- you need to eat small portions 4-6 times. This point is not a certain disadvantage. But when you're short on time, it can be difficult to find the opportunity to have a snack several times at work,
- you need to think over the menu so that it does not become boring and is at least somehow balanced.
Whether this weight loss option is right for you or not is up to you. Please read these points carefully and weigh your options and needs. If such weight loss does not suit you, there are many options for reducing 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 at your discretion. Add something of your own. I deliberately didn't schedule it for the week, as there are many alternatives. You will see for yourself.
Option 1
Breakfast
- Two hard boiled eggs
- 30 grams of cheese
- Vegetable salad with a teaspoon of oil
- Coffee
Snack
After a few hours, have a snack with natural 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, prepare a stew with vegetables (without potatoes) and chicken. A few hours before bedtime - kefir.
Consider drinking several glasses of water between meals.
Option 2
Breakfast
- 2 whole grain 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 a good start to the day.
Snack
A handful of nuts and vegetables cut into strips.
Dinner
- Soup is a good starter for lunch. Any version without potatoes or rice.
- Baked chicken fillet with spices under a cap of cheese.
- A portion of broccoli or cauliflower.
Dinner
- Stewed chicken breast, 3 tablespoons of buckwheat, cucumber salad with tomato, herbs and onion. Season with a teaspoon of oil.
- If desired, before bedtime - a portion of whey protein in 3. 2% milk or kefir.
Option 3
Breakfast
- Omelette with vegetables and pieces of simmered turkey.
- Buckwheat bread with feta.
- Coffee or tea.
Snack
Kefir with some unsweetened fruits. I sometimes mix the ingredients in a blender and get a rich smoothie.
Dinner
For lunch, make a now fashionable bowl: mix a little boiled cereal (rice or lentils) on a plate, add lightly salted chopped fish, your favorite vegetables, an avocado, a bagged egg, the runny yolkwill serve as a sauce. The result is a nutritious dish that will last until the evening.
Dinner
- Soup made from chicken thigh and green vegetables (broccoli, spinach, celery, onion, cabbage, zucchini).
- Cucumber and canned tuna salad in its own juice.
As you can see, you will need the simplest recipes and quick meals.
What are people saying?
Girls I know said they resorted to a protein diet when they needed to lose a few pounds quickly. According to them, such weight loss was one of the sweetest in life. It is not necessary to strictly limit yourself to food intake, on the contrary you must force yourself to eat regularly.
This is what my friend says:
"I followed a protein diet for 7 days and lost 3 kilos. Without effort or hunger. The first two days I was really craving sausages and treats. It was strange to drink tea without sugar. But on the third day it got easier. On the plus side, I weaned myself off drinking hot, sugary drinks.