What are the most common complaints of people who turn to
diet? Most of the time you hear the following: "As soon as I stopped the diet, all the lost pounds came back. "
We can easily make a list of failed diets that tell us how to lose weight easily during sleep. Diets high in protein, carbohydrates, and a carbohydrate-free diet. You want to lose weight, but the end result is the same. The excess weight is with you again and you face the same problem again. How can we avoid this vicious cycle? If we are determined to control our weight, how do we know that this time we will achieve it?
The solution to the problem is the presence of protein in the diet. Without it, you will not lose fat, but rather muscle mass. And the lost weight will return at the end of the diet.
To lose weight and stay in shape, we need to consume stronger protein structures called amino acids. In fact, a protein is a long chain of amino acids. Through the digestive system, the body breaks this chain down into individual amino acids for absorption into the blood. During this long process, the body works hard to digest. Proteins help satisfy hunger and strengthen muscles. Therefore, the metabolism does not slow down. But most protein foods are high in fat. It seems prudent to find foods high in protein and low in saturated fat to achieve a consistent weight loss effect. We want to provide the body with all essential amino acids without overloading the digestive system and without causing additional stress to the body.
Of all the variety of weight loss diets available today, a protein diet is the most effective. The result will not take long to arrive, especially if you combine a diet with strength exercises, making it ideal not only for women, but also for men.
In essence, a protein diet for weight loss consists of finding in the diet only foods rich in protein, devoid of or low in fat and carbohydrates. The fundamental difference between a protein diet is the restriction of foods that turn into fats during digestion; ideally, it should contain only the pure protein necessary for muscle nutrition.
These products are:
- Chicken, beef, rabbit meat diet.
- Skim milk (alternatively, skim yogurt, but contains more carbohydrates than protein).
- Egg whites.
- Sea fish with white meat, as well as pink salmon, tuna, salmon.
- Low fat cheese.
For whom is the protein diet suitable for weight loss?
A diet that includes the consumption of pure protein is indicated for young people with active lifestyles. In turn, people of legal age, due to the characteristics of the organism, will not be able to tolerate it without health consequences, such as the possible appearance of blood clots and increased blood clotting, so it is better thanreject. .
However, not all young people can try the diet for themselves, the circle of faces is also limited. A protein diet is suitable for those who love meat, but at the same time they can limit themselves to sweets for the duration of the diet. Carnivores are mostly men, but some women, although their percentage is much lower, cannot live without meat either.
The diet is ideal for athletes and bodybuilders with an active lifestyle. To achieve new victories in the chosen field, they need muscle mass, but since physical exercises take a long time to achieve it, a protein diet helps to achieve the desired result in a few days.
The protein diet is suitable, of course, for people who are overweight, so it is a diet in the "slimming" category. A common belief about the positive of this diet is maintaining the lost weight without straining.
Those pregnant women who, and most of them, gain several notable grams every day, resulting in almost another kilogram at the end of each week, can also take advantage of the diet. It will help to normalize the weight gain, while there will be no negative effects on the health of the pregnant woman herself and the developing fetus.
One exception to the list of people who are recommended a protein diet for weight loss are people with a sweet tooth. This is due to the fact that even in the case of full compliance with the diet for a certain number of days, such a person will be able to avoid sweets, probably will not change in the future, and will resume consumption. of foods with a high sugar content, and this is plagued not only by a return to the previous weight, but by a couple of new kilos.
As mentioned above, older people will not be able to use a protein diet. Very obese people are added to its list, as well as those who suffer from diseases of the digestive system (this is colitis, chronic pancreatitis, irritable bowel syndrome, dysbiosis), as well as those with kidney dysfunctions.
Pros and cons of a protein diet
In the minds of the majority, a certain opinion about diets was deposited, which boils down to the fact that adherence to a diet means losing weight, visually noticeable after its onset. This rapid rate of weight loss is the main advantage of the protein diet, which, in fact, makes it very popular.
It is also important that all the lost kilos come back much longer, but here you must take into account the lifestyle that the diet follows and the attitude towards what, from the point of view of a healthy diet, is on the table of thedinner every day.
The third advantage of a protein diet is the ability to eat a variety of foods. Food is varied and therefore a person leaving the table will not have an instant desire for something else to eat.
The duration of the diet is limited to two weeks and cannot be repeated more than once a year.
A significant disadvantage of the protein diet is its imbalance. And this means that the intake of predominantly one protein in the body is charged with the extraction of calcium and trace elements, that necessary material on which the health of the entire skeletal system is maintained. Physically, this results in increased bone fragility, split nails, and loss of strength in healthy hair, causing hair to become dull and noticeably weakened.
Also, the kidneys take on a heavy load. His work becomes more active, the body begins to lose fluid at an accelerated rate, and this is dehydration, in which a person physically feels loss of vitality and apathy.
Protein diet table and menu
It is recommended to cook foods to match your protein diet by boiling or baking. A double boiler, oven, barbecue are ideal for this. Salads should not contain a lot of sauce or salt, mayonnaise and vinegar are not allowed at all. If possible, the vegetable oil from sunflower seeds is replaced by olive oil, and its consumption should be limited to a maximum of 4 tablespoons per day, butter is completely excluded.
Egg whites are eaten boiled or baked, they can be salted and seasoned.
The protein diet table provides the following menu:
| Protein diet days | Breakfast | Dinner | Dinner |
| Day 1 | 150 g boiled beef, 100 gr. sauerkraut with peas, a cup of green tea | 150 boiled beef, 1 slice of black bread, 100 gr. coleslaw, bell pepper and vegetables | 150 g boiled fish, 2 boiled potatoes, 100 gr. Boiled beet salad with sour cream |
| Day 2 | 100 grams boiled veal, 100 gr. grated fresh carrots with mayonnaise, a cup of green tea | 200 gr. boiled fish, 1 apple. 1 tablespoon. Apple juice | 100 grams boiled fish, 100 gr. lettuce, 1 slice of black bread |
| Day 3 | 100 grams boiled pork, 1 apple, a cup of green tea | 200 gr. boiled beans, 200 gr. raw vegetables | 150 g lean boiled pork, 150 gr. sauerkraut with peas |
| Day 4 | 100 grams lean cottage cheese, a cup of green tea or natural coffee | 150 beef stewed with carrots, 150 gr. vegetable salad | 150 tomatoes and onions thinly sliced with vegetable oil |
| Day 5 | 1 tablespoon. kefir, 2 pieces diet biscuits | 200 gr. boiled fish, 100 gr. chopped tomatoes with vegetable oil | 200 gr. low-fat pork, 1 apple, 1 tbsp. Apple juice |
| Day 6 | 150 lean grequesón, a cup of green tea or natural coffee | 100 grams boiled beans, 100 gr. grated fresh carrots with mayonnaise | 150 g boiled fish, 100 gr. Vinaigrette |
| Day 7 | 1 tablespoon. milk, 2 pcs. lean cookies | 200 gr. boiled lamb, 100 gr. vegetable salad | soup cooked in meat broth with vegetables, 100 gr. lean lamb, 1 slice of black bread |
It is ideal if you strictly adhere to the above menu throughout the diet, however, there will be no big problem if the products are consumed in a slightly different combination and with a small difference in time. In any case, it should be remembered that the daily intake of food should occur on average 7-8 times a little instead of the usual three, but in large quantities.
In the above table of the protein diet, it can be seen that bakery products are almost completely excluded from the menu. This is due to the fact that flour products only contribute to the formation of extra pounds, but are not necessary for the body. Some nutritionists share this opinion. Others, on the contrary, are sure that the consumption of small portions of bread is not capable of altering the diet, on the contrary, you can add boiled cereals, fresh (but not pickles! ), Vegetables and herbs. Again, the main thing is not to overdo it, and for this you need to know the exact list of foods that contain, for the most part, only one protein.
There are several options for a protein diet, and one of them consists of 3 meals a day. In this case, the menu is not more varied, since an hour or two after a meal is followed by an additional breakfast or lunch. An exception is dinner: it should not occur after 6 p. m. , but if the feeling of hunger strikes at night, you can mitigate it with a cup of spearmint tea.
advice
To prevent severe dehydration of the body, you can drink a glass of normal or mineral drinking water 15 minutes before breakfast, lunch and dinner.
It should also be remembered that the total amount of calories consumed per day should not be less than 1200; this is the minimum to maintain the health of the body.
Before starting to use a protein diet, pay attention to some very important factors:
- Following a certain diet, it is advisable not to allow indulgences or various types of deviations in it. It is advisable that the daily meal is carried out at a strictly designated time, especially for dinners; Eating too late will not be beneficial and the body will have to work hard instead of resting.
- The recipe table that is always in front of your eyes will not let you forget the portion made for 2 weeks.
- The successful result directly depends on the amount of liquid consumed: it should be at least one and a half liters per day.
- The main purpose of the protein diet is given to active people, so exercise and exercise will not only not interfere, but, on the contrary, will help to obtain excellent results.
- Few people manage to combine work and diet, so it is best to stick to it in your spare time, which can legitimately be a vacation or a vacation.
It is known that the most difficult days to overcome hunger are the days from the third to the fifth, the last 2 days. It is at this time that the body, deprived of outside support, begins to activate its strength, the fatty deposits begin to "feed". It is possible to overcome this time by being distracted by other people's concerns and interests, but later an excellent result is guaranteed and the feeling that the will power that leads to an undoubted victory is there, and it is strong.