Hi everyone! Today I will tell you how to lose up to 3 kilograms in 10 days without feeling hungry and without intense exercise. We were taught that results can only be obtained through hard work. However, there is a protein diet for weight loss, and with it you can actually lose weight in almost no time, of course with several conditions. Below you will learn how to wear skinny jeans you've never bought.
Ahead - protein dietnot suitable as a permanent base, you can practice it from 7 to 14 days several times a year.
What we will talk about in this post:
- what is a protein diet,
- when can it be used and to whom,
- the pros and cons (we will definitely look at the contraindications),
- permitted and prohibited products,
- food forecast for several days,
- reviews from those who have tested the system themselves.
What causes protein weight loss?
What have you heard about protein diets? Many people often confuse it with keto nutrition. However, there are small but fundamental differences between these weight loss options. 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 fat-rich foods. If it's fish it means it's the fattest, if it's meat it's definitely not skinny. And most importantly, there must 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 other hand, prohibits eating too much fatty foods and allows a small amount of "long-term" carbohydrates for breakfast or lunch. Plus, you are allowed to consume unsweetened dairy products and fermented milk ingredients.
That is, you practically do not limit yourself in food, you do not feel hungry and at the same time you lose body volume and weight. The main thing is to maintain calorie intake, protein foods are very filling, you may not get the required calories, this will slow down the process of losing weight. It can be calculated using the calorie table. There are tons of them on the Internet. Print it out and hang it 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.
Optimal number of meals per day: five to six times in small portions. Coffee, unsweetened tea and water are permitted. Muscle mass does not decrease and remains in place, and with physical activity it can even increase.
The advantages of this diet are due to the lack of fast carbohydrates:
- first, excess water is removed,
- and secondly, reserves from the sides, hips and stomach are used.
Therefore, you lose weight quite quickly and see the results immediately. This technique is also called "drying". Athletes actively use it before important competitions.
Protein foods for weight loss: list
Let's find out what qualifies as a protein product. Many people may have different ideas about them.
Here's what you should buy during your diet:
- chicken and turkey breast,
- ham without flour and sugar from the same bird,
- veal, beef, rabbit,
- low-fat cheese (cheese, feta, tofu),
- low-fat and unsweetened dairy products,
- cottage cheese up to 9%,
- sour cream up to 15%,
- fish (better not too fatty), seafood,
- mold,
- Vegetable oil,
- nuts,
- egg,
- whey protein (optional, but as a snack - a lifesaver for the lazy).
You should also include in your shopping list:
- green vegetables and fruits (avoid fruits that are too sweet and limit 1-2 fruits per day),
- from cereals, abandon rolled oats, buckwheat, brown rice (albeit in moderation),
- greenery.
Avoid frying as. . . it destroys amino acids. It is best to boil, roast or poach the ingredients.
Here is a list of what to exclude from the diet:
- sweets (anything containing sugar),
- Darling,
- bread and white bread,
- soda and any alcohol,
- semi-finished products, including sausages and frankfurters (despite their ideal composition),
- canned food,
- pasta,
- cereals with a high glycemic index (white rice),
- sauce,
- spicy food
- fast food and street food.
Let me remind you that this list of restrictions is only for 7-14 days. Then you can add 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 body weight (WHO). For weight loss on a protein diet, this norm is doubled. If you follow a protein diet, the norm is 1. 3 to 1. 6 g. per 1 kg of weight.
The calculation does not take into account your current weight, but your desired weight.
How not to harm excess protein?
But it's important to clarify: a protein diet is not a healthy diet. In the sense that it is less balanced in terms of BJU and is suitable for limited time use. Optimally a week, maximum 14 days. If it takes longer, you can actually harm your body and get a long list of problems instead of a flat stomach. I will discuss this further.
By the way, for people who do not get enough protein in their daily diet, switching to a similar diet may be beneficial - eating habits will have to be reset.
Amino acids in foods of animal and plant origin are important for the body's immunity, especially during winter. Residents of coastal countries get sick less often because they regularly consume fatty sea fish.
In addition, without protein it is impossible to maintain youthful skin. Flabby, dull, peeling skin, premature wrinkles are among the symptoms of a lack of meat and fermented milk in your daily menu.
It is very important for women to get all the microelements. Its deficiency causes inflammatory processes in the female reproductive system, difficulties in fertilization, dizziness, etc.
A pleasant side effect of this diet is decreased appetite and weight loss. Tested for yourself - after a delicious steak you won't want to eat it right away. And you completely forget about sweets.
One time I was taking fish oil and noticed that I started to crave sweets and cakes less. However, don't rush to get ready to go to the supermarket. Let's find out, is this menu suitable for you?
To whom and how much?
Although this diet looks PP, it has a number of limitations.
- First, it's not balanced. Carbohydrates and fat will sag. Add here the lack of vitamins and minerals.
Therefore it is not recommended to abuse this menu. A week, maximum 14 days. This is the critical period after which the body will realize that it is missing something and will start to rebel. But we don't want that. Ideally, take additional vitamins for seven to fourteen days. Of course, after agreement with your doctor.
- Secondly, the load on the kidneys is very significant, which means that the kidneys are working to the limit. It shouldn't be like this.
- Third, the recommended break between diets is at least 3 months, and preferably six months. That is, such a quick remedy cannot be used against New Year's gluttony, and even after March 8. Only two to four times a year, wisely, with the right grocery list and thoughtful recipes.
Who is suitable and not suitable for losing weight protein?
If your health is in order, you are not allergic to amino acids or certain ingredients from the menu, and want to lose up to 5 kilograms, then you can safely switch to a protein diet.
However, as always, I highly recommend that you consult a doctor or registered dietitian before experimenting on yourself.
Here is a list of contraindications in which you should not eat a lot of protein for dinner, lunch and breakfast:
- pregnancy and breastfeeding,
- kidney problems,
- diabetes,
- chronic disease,
- anemia,
- diseases of the female reproductive system,
- heart problem,
- digestive disease.
Additionally, children and teens should not just turn to meat and dairy products. Their growing bodies require large amounts of carbohydrate fuel.
System advantages
Let's describe all the advantages of this system:
- A relatively safe weight loss technique. This is not a single diet that deals a sharp blow to the immune system and is not a cruel detox. In reasonable quantities and with a healthy approach, nothing bad will happen,
- a weight loss system that really works. According to my friends, they really lost weight without much effort,
- ideal diet at home. There are no complicated recipes or dishes. A very simple and easy to understand food that is sold in every supermarket,
- I don't want sweets at all and my appetite is reduced. This is true! I checked it myself. Sometimes the need for dinner disappears altogether,
- you can arrange fasting days even on vacation or while traveling (of course, if you have a strong will),
- easy to prepare the dish.
What about the drawbacks?
Lack of protein nutrition
Don't rush to buy chickens and eggs until you read the following points:
- relatively small list of food products. There are options to choose from, but a number of familiar ingredients are still prohibited. For example, the same potato,
- At first there may be a feeling of weakness and nervousness due to lack of carbohydrates. Even real sugar withdrawals occur. If you have a sweet tooth, be patient for a few days, then it will get easier,
- problems with stool. Constipation can occur due to a lack of fiber. You can solve the problem by consuming unrefined vegetable oil, 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 occurs when there is more protein in the body than usual. Only drinking lots of fluids will help a little here,
- You should exit the diet carefully. Many "nutritionists" write that the weight goes away and does not come back. Yes, this is true, but on condition that you gradually and correctly switch to a normal diet. Gradually include complex carbohydrates in small portions and only then gradually add sweet and starchy foods,
- if you are undergoing treatment or do not want to stop drinking alcohol, you should not start it,
- You need to eat small portions 4-6 times. This point is not a definite minus. However, if time is limited, it will be difficult to find the opportunity to snack more than once at work,
- You need to think carefully about the menu so that it is not boring and at least balanced.
Whether this weight loss option is right for you or not is up to you. Please read these points carefully and consider your options and needs. If such weight loss does not suit you, there are many options for how to reduce 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 this week, because there are many alternatives. You will see for yourself.
Option 1
Breakfast
- Two boiled eggs
- 30 grams of cheese
- Vegetable salad with a teaspoon of oil
- Coffee
Snack
After a few hours, have a snack with natural yoghurt or 5% cottage cheese with a handful of your favorite nuts, topped with a dollop 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, make soup with vegetables (no potatoes) and chicken. A few hours before bedtime - kefir.
Remember to drink several glasses of water between meals.
option 2
Breakfast
- 2 pieces of whole wheat toast, spread with cream cheese, top with avocado and a piece of lightly salted fish.
- 1 boiled egg, 30 grams of hard cheese.
- Coffee is the perfect start to the day.
Snack
A handful of nuts and chopped vegetables.
Dinner
- Soup is a good first course for lunch. Any version without potatoes or rice.
- Grilled chicken fillet with herbs under a cheese cap.
- One serving of broccoli or cauliflower.
Dinner
- Boiled chicken breast, 3 tablespoons of buckwheat, cucumber salad with tomatoes, herbs and onions. Season with a teaspoon of oil.
- If desired, before bedtime - a portion of whey protein in milk 3. 2% or kefir.
Option 3
Breakfast
- Omelet with vegetables and pieces of boiled turkey.
- Buckwheat bread with feta.
- Coffee or tea.
Snack
Kefir with some unsweetened fruit. 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) in one plate, add chopped salted fish, your favorite vegetables, avocado, an egg in a bag, the runny yolk will serve as a sauce. The result is a nutritious dish that lasts well into the evening.
Dinner
- Soup made from chicken thighs and green vegetables (broccoli, spinach, celery, onions, cabbage, zucchini).
- Canned cucumber and tuna salad in its own juice.
As you can see, you need the simplest recipes and fast food.
What are people saying?
The girls I know say that they go on a protein diet when they need to lose a few pounds quickly. In their opinion, such weight loss is one of the gentlest ways in life. There is no need to strictly limit food intake, instead you should force yourself to eat regularly.
Here's what my friend said:
"I went on a protein diet for 7 days and lost 3 kilograms. Without effort and hunger. The first two days I really wanted sausages and sweets. It was strange to drink tea without sugar. But on the third day everything became easier. On the positive side, I stoppeddrink sweet hot drinks. "