Hello 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 come through 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 some conditions. Below you will learn how to fit into those skinny jeans you never bought.
Looking ahead - protein dietwhich is not suitable as a permanent basis, 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 it can be used and for whom,
- the pros and cons of it (we will definitely look at the contraindications),
- permitted and prohibited products,
- food around for several days,
- reviews from those who have tested the system for themselves.
What causes weight loss on proteins.
What have you heard about the protein diet? People often confuse it with keto nutrition. However, there is a small but fundamental difference between these weight loss options. Look at the diagram.
- Macronutrient ratio on keto: B - 20%, F - 75%, U - 5%;
- The ratio of macronutrients on a protein diet: B - 70%, F - 5%, U - 25%;
The high-fat (keto) system involves eating large amounts of fat-rich food. If it is a fish, it is the fattest one; if it's meat, it's definitely not lean. And most importantly, there should be no other elements. Carbohydrates are prohibited, even complex ones; they can only be obtained from vegetables, herbs and a few other products.
On the contrary, losing weight on protein foods prevents eating too fatty foods and allows a small amount of "long-term" carbohydrates for breakfast or lunch. In addition, you are allowed to consume dairy ingredients and unsweetened fermented milk.
That is, you practically do not limit yourself in food, you do not get hungry 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 can only 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 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 best number of meals per day: five to six times in small portions. Coffee, tea without sugar, 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 due to the lack of fast carbohydrates:
- first, excess moisture is removed,
- and secondly, reserves are used from the sides, hips and abdomen.
Therefore, you will lose weight very 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 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,
- veal, beef, rabbit,
- low-fat cheeses (cheese, feta, tofu),
- low-fat and unsweetened dairy products,
- cottage cheese up to 9%,
- sour cream up to 15%,
- fish (preferably not too fatty), seafood,
- mushrooms,
- vegetable oils,
- lentils,
- eggs,
- whey protein (optional, but as a snack - salvation for the lazy).
You should also include the following items on your shopping list
- green vegetables and fruit (avoid too sweet fruit and limit yourself to 1-2 pieces per day),
- from cereals, leave out rolled oats, buckwheat, brown rice (although in moderation),
- vegetables.
Avoid frying as. . . destroys amino acids. The ingredients are best stewed, baked or boiled.
Here is a list of things that should be excluded from the diet:
- sweets (anything containing sugar),
- honey,
- buns 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 restricted list is only for 7-14 days. Then, you can gradually introduce the ingredients.
Ideally, eat what is prepared at home, and not in a cafe, and you will be happy on the scale and in the dressing room.
Protein norm 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 norm is doubled. If you follow a protein diet, the norm is from 1. 3 to 1. 6 g. per 1 kg of weight.
Your current body weight is not taken into account in the calculation, only your desired weight.
How not to 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 fair from the point of view of BJU and is suitable for limited use in terms of time. The best is a week, 14 days at most. If it is longer, you can harm your body and get a long list of problems instead of a flat stomach. I will pursue this point further.
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 - eating habits should 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 fatty sea fish.
In addition, without protein it is impossible to maintain youthful skin. Flabbiness, dullness, peeling, early wrinkles - these are, among other things, signs of a lack of meat and fermented milk in your daily menu.
It is especially important for women to get all the microelements. Their deficiency leads to inflammatory processes in the female reproductive system, difficulties during childbirth, dizziness, etc.
Pleasant side effects of this diet are reduced appetite and weight loss. Test for myself - after a good steak you will not want to eat soon. And you completely forget about sweets.
When I took a course of fish oil and noticed that I started to want less sweets and cookies. However, do not rush to prepare for the supermarket. Let's figure it out, is this menu right for you?
Who owns and how much?
Despite the apparent PP-ness of the diet, it has some limitations.
- First of all, it's not fair. Carbohydrates and fats will sag. Add here the lack of vitamins and minerals.
That is why it is not recommended to abuse this menu. A week, 14 days at most. This is a critical period after which the body will realize that something is missing and it will start to rebel. But we don't want that. Ideally, take extra vitamins for seven to fourteen days. Of course, after agreement with your doctor.
- Secondly, the load on the kidneys is significant, which means that they are working to the limit. It shouldn't be like this.
- 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 then even after March 8. But two or four times a year, wisely, with the right grocery list and thoughtful recipes.
Who is suitable and not suitable 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 kilograms, then you can safely switch to a protein diet.
But, as always, I strongly recommend that you consult a doctor or registered dietitian before trying it on your own.
Here is a list of contraindications under which you should not eat enough 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 adolescents should not be switched to meat and dairy products only. Their growing bodies require a lot of carbohydrate fuel.
Advantages of the system
We outline all the benefits of the system:
- relatively safe weight loss technique. This is not a mono-diet with a severe blow to the immune system and it is not a ruthless detox. In reasonable quantities and with a healthy approach, nothing bad will happen,
- weight loss system really working. According to my friends, they really lost kilos without much effort,
- ideal diet 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 decreases. This is true! I checked it myself. Sometimes the need for dinner has completely disappeared,
- you can arrange fasting days even on holidays or when you travel (of course, if you have the strength of will),
- easy to prepare dishes.
What about the shortcomings?
Disadvantages of protein nutrition
Do not 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 true sugar withdrawal occurs. If you have a sweet tooth, be patient for a few days, then it will be easier,
- problems with stool. 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,
- the mouth smells of ammonia. This happens when there is more protein in the body than usual. Just plenty of fluids will help a little here,
- You must discontinue the diet carefully. Many "nutritionists" write that the weight disappears and does not return. Yes, this is true, but provided that you gradually and correctly switch to a normal diet. Introduce small portions of complex carbohydrates gradually and only then add sweets and starchy foods,
- if you are going through treatment or don't want to give up alcohol, you shouldn't even start,
- you need to eat small portions 4-6 times. This point is definitely not a minus. But when there is a lack of time, it can be difficult to find an opportunity to have a snack more than once at work,
- you need to think about the menu so that it is not boring and is at least balanced in some way.
Whether this weight loss option is right for you or not, you decide for yourself. Please 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 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 of your choice. Add something of your own. I was not intentionally scheduled for the week, because there are many other options. 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 of natural yogurt or 5% cottage cheese with a handful of your favorite nuts, topped with a tablespoon of sour cream.
Dinner
- Tilapia fish steak or catfish 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 several glasses of water between meals.
Option 2
Breakfast
- 2 whole grain 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 a perfect start to the day.
Snack
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 cheese cap.
- 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 portion of whey protein in milk 3. 2% or kefir.
Option 3
Breakfast
- Omelette with vegetables and pieces of stewed turkey.
- Buckwheat bread with feta.
- Coffee or tea.
Snack
Kefir with some unsweetened fruit. I sometimes blend the ingredients in a blender and get a rich smoothie.
Dinner
For lunch, make a bowl that is now fashionable: mix a small cooked grain (rice or lentils) in one plate, add chopped fatty fish, your favorite vegetables, avocado, egg in a bag, the runny yolk will be a sauce. The result is a nutritious dish that will last until the evening.
Dinner
- Soup made from chicken thigh and green vegetables (broccoli, spinach, celery, onion, cabbage, zucchini).
- Cucumber salad and tinned tuna in its own juice.
As you can see, you will need the simplest recipes and quick meals.
What are people saying?
The girls I know said they benefited from a protein diet when they needed to lose a few pounds quickly. According to them, such weight loss was one of the sweetest in life. You don't need to strictly limit your food intake; otherwise, you had to force yourself to eat regularly.
This is what my friend says:
"I stayed 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 dayit was easier in a way. On the other hand, I gave up drinking hot sweet drinks. "