Protein diet to lose weight

The time for sun, relaxation, flight clothes and bikinis is over. The beautiful ladies have already managed to relax a bit and even indulge themselves with something very tasty and no less "very" high in calories. Little joys undoubtedly make everyday life more joyful and positive. The main thing is to tell yourself to stop in time! Otherwise, the appearance of excess weight very quickly and, as the experience of losing weight shows, it will bring insecurity, negativity and problems to your life for a long time.

But what if time is still wasted? How to quickly get back to normal at home? Is an Everyday Protein Diet So Effective?

Does the perfect have to be perfect?

Before talking about diet, let's see if there is an "ideal weight". It would seem that the answer is absolutely obvious, because the entire "healthy" fashion and lifestyle industry tells us every day about the need to meet certain standards of beauty and, more or less, of health. Ideals that were not invented by us and that certainly have nothing to do with understanding human nature and the biological mechanisms of our functioning. Despite this, we are motivated in every possible way to strive for certain standards, to show results in the pool, the gym, on the street. The tragedy of the situation is that we do things that are very right for our bodies, not because they provide satisfaction and benefit, but solely to comply. 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.

All imbued, fulfilled, ready to go, and to start with what? And you should start with your own definition of imperfect weight. The same, individual for each of us, but causing the same feeling of discomfort and dissatisfaction.

What is the imperfect weight?

Try typing a query on 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 inheritance (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, the quality and mode of your diet.

Putting it all together, it becomes clear that each of us has our own individual imperfect weight. How do you know when to act? If you are facing one or more of the following, your weight is far from ideal:

• your weight negatively affects your health: your general health has worsened, you begin to tire faster, your joints and back are worried for the first time, shortness of breath appears, the pressure increases periodically, the intestinal function leaves much to be desired;
• Weight begins to make unpleasant changes in your life. You cannot carry out your usual activities (everything that requires mobility and physical resistance), you have to limit yourself in clothing, you feel uncomfortable being in public transport or crowded places, you begin to adjust your life and work plans based on your weight. .

Remember, if you are serious about taking care of yourself, start by visiting a nutritionist and endocrinologist. It will be the best you can do for yourself. Only specialists in the field of medicine and proper nutrition, together, can help you maintain your health and improve your quality of life. Do not forget about the need for the constant presence of physical activity in your life.

What is a protein diet?

How can you adjust your menu to lose kilograms that interfere with a full life? A high protein diet, a diet based on foods high in protein and significantly restricting carbohydrates and fats, can help with this. 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 the metabolism in our body. Thus, it is possible to avoid the main disadvantage of any diet - a decrease in protein intake in the body, which, in turn, leads to rapid depletion of the body (internal organs, receiving less protein, begin to pull them out of muscle tissue). All of this leads to weakness, poor physical well-being, and sagging skin.

Benefits of following a protein diet

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

• maintain a healthy muscular system;
• the ability to combine a diet even with serious physical activity;
• the impossibility of developing such a painful complication as anorexia;
• lack of exhausting and stressful hunger sensation (the body absorbs protein foods for 3-4 hours);
• protein diet meals include a large amount of fiber, which ensures the proper functioning of the intestines;
• due to a rather slow and gradual weight loss, without much effort, it is possible to maintain the necessary weight after stopping the diet;
• good health - there is no weakness, dizziness and nausea, which are characteristic of other types of diets;
• blooming 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 for the health of your body can be achieved only if you follow the rules of dietary nutrition in combination with physical activity, all organs and their systems should be exercised.

Cons and contraindications of a protein diet.

When you decide to restructure your diet according to the principles of a protein diet, remember: there are no ideal diets! Any diet comes with certain limitations or exceptions, which means that the load on your body will inevitably increase. That is why you cannot stop talking about the disadvantages of following a protein diet.

1. The protein diet should be short-term. Prolonged intake of protein foods leads to problems with the skeletal system (predominantly protein intake leads to calcium leaching from bone tissue, making bones very brittle).
2. Prolonged restriction of carbohydrate intake can negatively affect overall performance.
3. The nervous system is also under attack, responding to the lack of a 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 foods leave behind a large number of "breakdown products", which leads to an increased load on the kidneys (for excretion).

Protein diet menu

The menu of the protein diet should be based on several principles that ensure the achievement of the necessary results (for example, weight loss in 10 kg):

1. Proteins make up at least 60% of the total diet.
2. Refusal of constant snacking, for this, preference is given to protein products with a long digestion cycle.
3. During the day, there should be at least 5 or 6 meals, and the interval between them should not exceed 3 hours.
4. Refusal to fry, all dishes must be baked, stewed or steamed.
5. For a better nutritional balance, certain vegetables and fruits can be added to the diet.

The presence of regular physical activity in the body.

The main products of the protein diet.

Meat products	Chicken, turkey, beef, rabbit Exception: lamb, pork (high fat content)
Low-fat varieties of fish (no more than 4% fat)	Pink salmon, haddock, cod, navaga, perch, walleye, grayling
Fermented dairy and dairy products that do not exceed 3-5% fat	Kefir, yogurt, cottage cheese, hard cheese
Cereals	Rice, oats, buckwheat
Bread	Only whole grains
Vegetables	All "green" vegetables, as well as any other, in small quantities, 2-3 times a week.
Drink	Acidic fruit drinks and compotes and homemade juices without sugar (diluted 1: 1 with mineral water), herbal teas and infusions, coffee without sugar
Butter	Olive, linseed, sunflower - in strictly limited quantities
Mushrooms	Boiled
Eggs
Vegetables

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

• flour products: pasta, baked goods, bread;
• sugar-containing and sugar-containing products and dishes: baked goods, ice cream, chocolate, sweets, prepared juices, fruit drinks, etc. ;
• any sausage product;
• butter;
• potatoes and dishes containing it;
• alcohol and any product that contains alcohol;
• fast food and industrial ready meals.

Important! Regardless of which of the protein diet options you want to use (short term or long term), remember that diet meal periods cannot be more 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 physical activity, even the most insignificant. 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 way (steep, poached, etc. ), can be replaced with quail eggs, taking into account the caloric value;
• lunch and dinner - 150-200 grams of low-fat cottage cheese (no 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 leaving a short-term protein diet, follow the principle of gradualness, so as not to harm your health, add food and increase its amount gradually, over 1-2 weeks. Start by adding cereals and fruits, then add dairy and sour milk products (watch the fat content of the products).

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

When you decide to start a fast protein diet, assess not only your current physical condition, but also the emotional and intellectual tensions that may arise during this period. Abandon the diet (or change it in time) if:

• have recently suffered from a medical illness;
• you are facing a period of severe physical, intellectual, or emotional stress;
• you are over 50 years old;
• have liver and / or kidney problems, as well as the cardiovascular system;
• have previously (or are currently diagnosed with) bleeding disorders (increased risk of thrombosis) and signs of diabetes.

And, of course, the use of any diet is categorically impossible during pregnancy and lactation.

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