Hello everyone! Today I'll tell you how to lose up to 3 kilograms in 10 days without starving or intense exercise. We were taught that results can only be obtained through hard work. However, there is a protein diet to lose weight and with it you can lose weight in almost a short time, of course, with a series of conditions. Below you'll learn how to put on those skinny jeans you never bought.
Looking ahead: 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 post:
- What is a protein diet?
- when can it be used and for whom,
- its pros and cons (we will definitely see the contraindications),
- permitted and prohibited products,
- approximate food for several days,
- reviews from those who have tried the system for themselves.
What causes protein weight loss?
What have you heard about the protein diet? Many people often confuse it with ketogenic nutrition. However, there is a small but fundamental difference between these weight loss options. Take a look at the diagram.
- Macronutrient ratio in keto: B - 20%, F - 75%, U - 5%;
- The proportion 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 is fish, then it is the fattest; If it's meat, it's definitely not lean. And most importantly: there should not be any other elements. Carbohydrates, even complex ones, are prohibited, they can only be obtained from vegetables, herbs and a couple of other products.
Losing weight with protein-rich foods, on the other hand, prohibits eating too fatty foods and allows a small amount of "long-lasting" carbohydrates at breakfast or lunch. Additionally, you are allowed to eat unsweetened dairy and fermented dairy ingredients.
That is, you practically do not limit yourself in food, you do not feel hungry and at the same time you lose volume and weight. The main thing is to maintain calorie intake, protein foods are very satiating, you simply may not get the calories you need, this will slow down the weight loss process. It can be calculated using the calorie table. There are many of them on the Internet. Print and hang on your refrigerator for easy counting, or use the free app. The daily norm for losing weight with a less active lifestyle is 1200 to 1500 kcal.
The optimal number of meals per day: five to six times in small portions. Coffee, unsweetened tea and water are allowed. 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 secondly, reserves from 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 find out what is considered protein products. Many people may have different ideas about them.
This is what you should buy during your diet:
- chicken and turkey breast,
- ham without starch and sugar from the same birds,
- beef, veal, rabbit,
- low-fat cheeses (cheese, feta, tofu),
- low-fat and sugar-free dairy products,
- cottage cheese up to 9%,
- sour cream up to 15%,
- fish (it is better not to take too fatty), seafood,
- fungus,
- vegetable oils,
- lentils,
- eggs,
- whey protein (optional, but as a snack, a salvation for the lazy).
You should also include on your shopping list:
- green vegetables and fruits (avoid overly sweet fruits and limit yourself to 1-2 pieces per day),
- of cereals, leave oatmeal, buckwheat and brown rice (although in moderation),
- greenery.
Avoid frying as. . . Destroys amino acids. It is best to stew, bake or boil the ingredients.
Here is a list of what should be excluded from the diet:
- sweets (anything that contains sugar),
- Honey,
- buns and white bread,
- soft drinks and any alcohol,
- semi-finished products, including sausages and sausages (even if they have the ideal composition),
- canned food,
- pasta,
- cereals with a high glycemic index (white rice),
- sauces,
- The spicy food
- fast food and street food.
Let me remind you that this list of restrictions is only for 7 to 14 days. Then you can introduce the ingredients little by little.
The ideal is to eat what is prepared at home, and not in a cafeteria, and you will be satisfied on the scale and in the fitting room.
Protein norm per day.
Under normal conditions, without physical activity, a person needs between 0. 66 and 0. 8 g. protein per kilogram of weight (WHO). To lose weight 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 body weight, but rather your desired one.
How not to do 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 time use. The most optimal is a week, maximum 14 days. If it is longer, you can damage your body and have a long list of problems instead of a flat stomach. I will dwell more on this point.
By the way, for people who do not get enough protein in their daily diet, it may even be useful to switch to a similar diet: it is necessary to restructure eating habits.
Amino acids from foods of animal and plant origin are important for immunity, especially during the cold season. Residents of coastal countries get sick less because they regularly eat fatty fish from the sea.
Furthermore, without proteins it is impossible to maintain youthful skin. Sagging, dullness, peeling, early wrinkles - these are, among others, symptoms of a lack of meat and fermented milk in the daily menu.
It is especially important for women to get all the microelements. Its deficiency causes 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 it soon. And you completely forget about sweets.
I once took a course of fish oil and noticed that I started to crave sweets and cookies less. However, don't rush to get ready to go to the supermarket. Let's find out, is this menu right for you?
To whom and how much?
Despite the apparent PP nature of the diet, it has a number of limitations.
- First of all, it is not balanced. Carbs and fats will sink. Add here the lack of vitamins and minerals.
That is why it is not recommended to abuse this menu. One week, maximum 14 days. This is a critical period after which the body will understand that it is missing something and will begin to rebel. But we don't want that. Ideally, you should take additional vitamins for seven to fourteen days. Of course, with prior agreement with your doctor.
- Secondly, the load on the kidneys is significant, which means that they are working at the limit. It should not be like that.
- Thirdly, the recommended break between diets is at least 3 months, preferably six months. That is, such an express remedy cannot be used against New Year's gluttony, and not even after March 8. Only two or four times a year, wisely, with the right shopping list and well-thought-out recipes.
Who is suitable and who is not for protein weight loss?
If your health is fine, you are not allergic to amino acids or certain menu ingredients and you want to lose up to 5 kilograms, you can safely switch to a protein diet.
But, as always, I highly recommend that you consult with a doctor or registered dietitian before experimenting yourself.
Below is a list of contraindications according to which you should not consume a lot of protein at dinner, lunch and breakfast:
- pregnancy and lactation,
- kidney problems,
- diabetes,
- chronic diseases,
- anemia,
- diseases of the female reproductive system,
- liver problems,
- gastrointestinal diseases.
Additionally, children and adolescents should not consume only meat and dairy products. Their growing bodies require large amounts of carbohydrates for fuel.
System advantages
Let's summarize all the advantages of the system:
- A relatively safe weight loss technique. This is neither a mono-diet with its harsh blow to the immune system nor a ruthless detox. In reasonable quantities and with a healthy approach nothing bad will happen,
- a truly functional weight loss system. According to my friends they really lost kilos without much effort,
- Ideal diet at home. No complicated recipes or dishes. Very simple and understandable food that is sold in all supermarkets.
- I don't want any sweets and my appetite decreases. This is true! I checked it myself. Sometimes the need for dinner disappeared completely,
- You can organize fasting days even on vacation or while traveling (of course, if you have a lot of willpower),
- easy to prepare dishes.
What about the deficiencies?
Disadvantages of protein nutrition
Don't rush to buy chicken and eggs until you read the following points:
- relatively small list of food products. There are options to choose from, but several familiar ingredients are still banned. For example, the same potatoes,
- At first there may be weakness and nervousness due to lack of carbohydrates. Even true sugar withdrawal occurs. If you have a sweet tooth, be patient for a couple of days, then it will be easier.
- problems with stool. Constipation can occur due to lack of fiber. The problem can be solved by taking raw vegetable oils, drinking at least one and a half liters of water and including vegetable salads in the menu.
- There is a smell of ammonia in the mouth. This happens when there is more protein in the body than usual. Just 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, this is true, but as long as you gradually and correctly switch to a normal diet. Gradually include small portions of complex carbohydrates and only 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 to 6 times. This point is not a definitive drawback. But when time is short, it can be difficult to find the opportunity to snack more than once at work.
- It is necessary to think carefully about the menu so that it is not boring and at least somehow balanced.
Whether this weight loss option is right for you or not, you decide for yourself. Please read these points carefully and evaluate your options and needs. If such weight loss is not suitable for you, there are many options on how to reduce the volume without harm to your health.
Protein diet to lose weight: menu for several days.
I offer 3 food options. You can swap and combine dishes at your discretion. Add something of your own. I deliberately didn't schedule it for the week, because there are many alternatives. You will see it for yourself.
Option 1
Breakfast
- Two boiled eggs
- 30 grams of cheese
- Vegetable salad with a teaspoon of oil
- Coffee
Sandwich
After a couple of hours, snack on plain yogurt or 5% cottage cheese with a handful of your favorite nuts, topped with a dollop of sour cream.
Dinner
- Fish fillet, tilapia or catfish with a small portion of brown rice (approximately a handful) and cucumber.
- Spinach or mushroom soup.
Dinner
For dinner, prepare a stew with vegetables (without potatoes) and chicken. A couple of hours before bedtime: kefir.
Remember to drink several glasses of water between meals.
option 2
Breakfast
- 2 whole wheat 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 the perfect start to the day.
Sandwich
A handful of nuts and vegetables cut into strips.
Dinner
- Soup is a good first course for lunch. Any version without potatoes or rice.
- Chicken fillet baked in spices under a layer of cheese.
- A serving 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 serving of whey protein in 3. 2% milk or kefir.
Option 3
Breakfast
- Vegetable omelet and pieces of stewed turkey.
- Buckwheat bread with feta cheese.
- Coffee or tea.
Sandwich
Kefir with some unsweetened fruit. Sometimes I blend the ingredients in a blender and get a delicious smoothie.
Dinner
For lunch, make a now fashionable bowl: mix a little boiled cereal (rice or lentils) in a plate, add lightly salted minced fish, your favorite vegetables, avocado, an egg in a bag, the liquid yolk will serve as dip. The result is a nutritious dish that will last into the night.
Dinner
- Soup based on chicken thigh and vegetables (broccoli, spinach, celery, onion, cabbage, zucchini).
- Cucumber and tuna salad canned in its own juice.
As you can see, you will need the simplest recipes and quick meals.
What people say?
Girls I know said they turned to a protein diet when they needed to lose a few pounds quickly. According to them, that weight loss was one of the smoothest in their lives. It is not necessary to strictly limit yourself to the intake of food, on the contrary, you had to force yourself to eat regularly.
This is what my friend says:
"I followed a protein diet for 7 days and lost 3 kilograms. Without effort and without 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. The good "I just stopped drinking sweet and hot drinks. "