Hi to all! Today I will tell you how to lose up to 3 kg in 10 days without feeling hungry and without intense exercise. They taught us that results can only come with hard work. However, there is a protein diet for weight loss, and with it you can really lose weight in almost no time, of course, with certain conditions. Below you'll learn how to fit into those skinny jeans you never bought.
Looking 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 protein diet
- when it can be used and on whom,
- its advantages and disadvantages (we will definitely consider contraindications),
- permitted and prohibited products,
- approximate food for several days,
- reviews from those who have tried the system themselves.
What causes protein weight loss?
What have you heard about the protein diet? Many people often confuse it with keto. However, there is a small but fundamental difference between these weight loss options. Take a look at the diagram.
- Ratio of macronutrients 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 is meat, then it is definitely not lean. And most importantly, there should be no other elements. Carbohydrates, even complex ones, are forbidden; they can only be obtained from vegetables, herbs and a few other products.
Losing weight on protein foods, in contrast, rather prohibits the consumption of very fatty foods and allows a small amount of "long-term" carbohydrates for breakfast or lunch. In addition, you are allowed to eat unsweetened dairy and fermented milk products.
In other words, you practically do not limit yourself to food, you do not experience hunger and at the same time you lose volume and weight. The main thing is to maintain your caloric 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 tons of them on the Internet. Print and hang on your fridge for easy counting or use the free app. The daily norm for weight loss with a less active lifestyle is 1200-1500 kcal.
The optimal number of meals a 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, excess moisture is removed,
- and secondly, stocks from the flanks, hips and abdomen are used.
Therefore, you lose weight quite quickly and see immediate results. This technique is also called "drying". Athletes actively use it before important competitions.
Protein foods for weight loss: list
Let's understand what qualifies as protein products. 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,
- beef, calf, rabbit,
- low-fat cheeses (cheese, feta, tofu),
- low-fat and sugar-free dairy products,
- cottage cheese up to 9%,
- cream up to 15%,
- fish (it is better to take not too fatty), seafood,
- mushrooms,
- vegetable oils,
- lentils,
- eggs,
- whey protein (optional, but as a snack - salvation for the lazy).
You should also include on your shopping list:
- green vegetables and fruits (avoid excessively sweet fruits and limit yourself to 1-2 pieces per day),
- from cereals, leave oats, buckwheat, brown rice (although in moderation),
- greenery.
Avoid frying as well. . . destroys amino acids. It is best to cook, bake or boil the ingredients.
Here is a list of what should be excluded from the diet:
- sweets (anything containing sugar),
- honey,
- rolls and white bread,
- soda and any alcohol,
- semi-finished products, including sausages and frankfurters (even if they have the ideal composition);
- canned food,
- pasta,
- cereals with a high glycemic index (white rice),
- sauces,
- 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 introduce the ingredients gradually.
Ideally, eat what is prepared at home and not in a cafeteria and you will be happy on the scale and in the gym.
Protein standard per day
Under normal conditions, without physical activity, a person needs 0. 66-0. 8 g. protein per kilogram of weight (WHO). For weight loss on a protein diet, this rule doubles. If you follow a protein diet, the norm is from 1. 3 to 1. 6 g. per 1 kg of weight.
The calculation does not take into account your current body weight, but your desired one.
How not to harm with too much protein?
But it is important to clarify: a protein diet is not a healthy diet. In the sense that it is not BJU balanced and is suitable for time limited use. Optimum is a week, maximum 14 days. If it's more, 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 get enough protein in their daily diet, switching to a similar diet can even be useful - eating habits will have to be restructured.
Amino acids in 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 oily sea fish.
In addition, without protein it is impossible to maintain youthful skin. Flaking, dullness, peeling, early wrinkles - these are, among other things, symptoms of a lack of meat and fermented milk in your daily menu.
It is especially important for women to get all the micronutrients. Their lack leads to inflammatory processes in the female reproductive system, difficulties in conception, dizziness, etc.
Pleasant side effects of this diet are reduced appetite and weight loss. Tried for myself - after a good steak you won't want to eat anytime soon. And you completely forget sweets.
I once went on a course of fish oil and noticed that I began to crave sweets and cookies less. However, do not rush to get ready for the supermarket. Let's face it, is this menu right for you?
To whom and how much?
Despite the obvious PP-ness of the diet, it has a number of limitations.
- First, it is not balanced. Carbohydrates and fats will drop. Add here the lack of vitamins and minerals.
This 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 something is missing and will start to rebel. But we don't want that. Ideally, take extra vitamins for seven to fourteen days. Of course, after consultation with your doctor.
- Secondly, the load on the kidneys is significant, which means that they work at 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 an express medicine cannot be used against New Year's gluttony, and then even after March 8. Only two to four times a year, judiciously, with the right grocery list and careful recipes.
Who is eligible and not eligible for protein weight loss?
If your health is good, you are not allergic to amino acids or certain ingredients from the menu and you want to lose up to 5 kg, then you can safely switch to a protein diet.
But, as always, I strongly advise you to consult a doctor or registered dietitian before experimenting on yourself.
Here is a list of contraindications according to which you should not eat a lot of protein for dinner, lunch and breakfast:
- pregnancy and lactation,
- kidney problems,
- Diabetes,
- chronic diseases,
- anemia,
- diseases of the female reproductive system,
- liver problems,
- gastrointestinal diseases.
Also, children and teenagers should not turn only to meat and dairy products. Their growing bodies require large amounts of carbohydrate fuel.
Advantages of the system
Let's describe all the advantages of the system:
- A relatively safe weight loss technique. This is not a mono-diet with a sharp blow to the immune system and not a ruthless detox. In reasonable amounts and with a healthy approach, nothing bad will happen,
- a truly functional weight loss system. According to my friends, they really lost weight without much effort,
- ideal nutrition at home. No complicated recipes or dishes. Very simple, understandable food sold in every supermarket,
- I don't want sweets at all and my appetite is decreasing. This is true! I checked it myself. Sometimes the need for dinner disappeared altogether,
- you can arrange fasting days even on vacation or while traveling (of course, if you have a strong will),
- easy to prepare dishes.
What about deficiencies?
Disadvantages of protein diet
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 some familiar ingredients are still banned. For example, the same potatoes,
- At first there may be weakness and nervousness due to lack of carbohydrates. Even real sugar withdrawal happens. If you have a sweet tooth, be patient for a few days, then it will get 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 an ammonia smell from the mouth. This happens when there is more protein in the body than usual. Only drinking plenty of fluids will help a bit here,
- You need to come off the diet carefully. Many "nutritionists" write that the weight goes away and does not return. Yes, this is true, but provided that you gradually and correctly switch to a normal diet. Gradually add small portions of complex carbohydrates and only then gradually add sweet and starchy foods,
- if you are in treatment or don't want to give up alcohol, you shouldn't even start,
- you should eat small portions 4-6 times. This point is not a specific minus. But when there is a shortage of time, it can be difficult to find an opportunity to eat a snack more than once at work,
- you have to think about the menu so it doesn't get boring and is at least somehow balanced.
Whether this weight loss option is right for you or not is up to you to decide. Read these points carefully and weigh your options and needs. If such weight loss is not suitable for you, there are many options on how to reduce the 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 purposely did not schedule it for the 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
Junk food
After a few hours, have a snack of natural yogurt or 5% cottage cheese with a handful of your favorite nuts, with a spoonful of sour cream.
Dinner
- Tilapia or catfish fish steak with a small portion of brown rice (about a handful) and cucumber.
- Spinach or mushroom soup.
Dinner
For dinner, make a stew with vegetables (no potatoes) and chicken. A few hours before bedtime - kefir.
Remember to drink plenty 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 makes the perfect start to the day.
Junk food
A handful of nuts and vegetables cut into strips.
Dinner
- Soup is a good first course for lunch. Any version of it without potatoes or rice.
- Baked chicken fillet in spices under a cheese lid.
- A serving of broccoli or cauliflower.
Dinner
- Boiled chicken breast, 3 tablespoons of buckwheat, cucumber salad with tomato, herbs and onion. Season with a spoonful of oil.
- If you want, before bedtime - a serving of whey protein in 3. 2% milk or kefir.
Option 3
breakfast
- Omelet with vegetables and pieces of boiled turkey.
- Buckwheat bread with feta.
- Coffee or tea.
Junk food
Kefir with a few fruits without sugar. Sometimes I mix the ingredients in a blender and get a rich smoothie.
Dinner
For lunch, make a now fashionable bowl: mix some boiled grains (rice or lentils) in a plate, add chopped lightly salted fish, your favorite vegetables, avocado, an egg in a bag, the yolk will serve as a sauce. The result is a nutritious dish that will last until the evening.
Dinner
- Chicken leg soup and green vegetables (broccoli, spinach, celery, onion, cabbage, zucchini).
- Cucumber salad and canned tuna in its own juice.
As you can see, you will need the simplest recipes and quick meals.
What are people saying?
Girls I know have said they resorted to a protein diet when they needed to drop a few pounds quickly. According to them, such weight loss was one of the mildest in life. You don't have to strictly limit your food intake, instead, you should force yourself to eat regularly.
Here's what my friend says:
"I went on a protein diet for 7 days and lost 3 kg. Without toil 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 it became somewhat easier. On the plus side, I weaned myself off drinking sugary hot drinks. "