Protein diet for weight loss

The time for sunbathing, relaxation, flying suits and bikinis is over. Beautiful ladies have managed to relax a bit and even treat themselves to something very tasty and no less "very" high in calories. Undoubtedly, small joys make everyday life brighter and more positive. The main thing is to tell yourself to stop in time! Otherwise, the appearance of excess weight very quickly and, as experience losing weight shows, will carry insecurity, negativity and problems into your life for a long time.

But what if time is still lost? How to quickly return to normal at home? Is a protein diet so effective for every day?

Does the perfect have to be perfect?

Before talking about diet, let's see if there is such a thing as an "ideal weight". The answer seems very clear, because the entire fashion industry and a "healthy" lifestyle tell us every day about the need to adhere to certain standards of beauty and health. An ideal that was not invented by us and, of course, has 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, gym, jogging on the street. The tragedy of this situation is that we do things that are very appropriate for our bodies, not because they bring satisfaction and benefit, but simply for obedience. We don't monitor our well-being, we don't monitor the signals the body gives us, we measure and weigh our bodies! And, as a result, we only made the situation worse.

All, inspired, realized, ready to act, and with what to start? And you should start with your own definition of imperfect weight. The same, individual for each of us, but causes the same feelings of discomfort and dissatisfaction.

What is imperfect weight?

Try typing the query in any search engine to determine the ideal weight, and you'll receive links to dozens of calculators and tables. And none of them will take into account:

• your offspring (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 manner of your diet.

If you put them all together, then it becomes clear that each of us has imperfect individual weights. How do you know when it's time to act? If you are faced with one or more of the following points, your weight is far from ideal:

• your weight negatively affects your health - your overall health deteriorates, you begin to tire quickly, your joints and back worry for the first time, shortness of breath appears, pressure periodically increases, bowel function leaves much to be desired;
• weight begins to make unpleasant changes in your life. You can't carry out your usual activities (all of which require mobility and physical endurance), you have to limit yourself in clothes, you feel uncomfortable being on public transport or crowded places, you start 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. This will be the best thing you can do for yourself. Only specialists in the fields 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 a constant presence of physical activity in your life.

What is a protein diet?

How can you adjust your menu to lose those pounds that interfere with a full life? A high-protein diet - a diet based on foods high in protein and significantly limiting 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 protein that regulates metabolism in our bodies. So it is possible to avoid the main disadvantage of any diet - a decrease in the intake of protein into the body, which, in turn, leads to a rapid depletion of the body (internal organs, receiving less protein, begin to pull it out of muscle tissue). All of this leads to weakness, poor physical health, and sagging skin.

Benefits of following a protein diet

The advantages that distinguish protein diets from other types of diets are quite significant:

• maintain a healthy muscular system;
• the ability to combine diet even with serious physical activity;
• the impossibility of developing such a painful complication as anorexia;
• lack of exhausting hunger and stress (protein foods are absorbed by the body for 3-4 hours);
• protein diet foods include a large amount of fiber, which ensures the smooth 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 leaving the diet;
• good health - absolutely no weakness, dizziness and nausea, which are characteristic of other types of diets;
• blooming appearance, there is a real rejuvenation of the body - the condition of the skin, hair and nails improves.

It is important to remember that the maximum effect on 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 systems should be exercised.

Protein diet contraindications

When deciding to restructure your diet according to the principles of a protein diet, remember - there is no ideal diet! Any diet comes with certain limitations or exceptions, which means that the load on your body will definitely increase. It is for this reason that one cannot but say about the disadvantages of following a protein diet.

1. Protein diets should be short term. Long-term intake of protein foods causes problems with the skeletal system (predominant intake of protein causes leaching of calcium from bone tissue, which makes bones very brittle).
2. Prolonged restriction of carbohydrate intake can have a negative impact on overall performance.
3. The nervous system is also under attack, responding to a lack of sufficient amounts of fat in the diet - the main ingredient for the reproduction of nerve cells. The main signs of this condition are increased nervousness and irritability.
4. Long-term protein diets can upset the balance of blood particles - the production of hemoglobin increases dramatically.
5. Protein foods leave a large number of "decay products", which causes an increase in the load on the kidneys (for their excretion).

Protein diet menu

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

1. Protein makes up at least 60% of the total diet.
2. Refusal from constant snacks, for this, preference is given to protein products with a long digestive 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 should be cooked baked, boiled or steamed.
5. For a better balance of nutrients, certain vegetables and fruits can be added to the diet.

There is regular physical activity in the body.

Main products of protein diet

Meat products	Chicken, turkey, beef, rabbit Exceptions: lamb, pork (high fat content)
Low-fat varieties of fish (no more than 4% fat)	Pink salmon, pollock, cod, navaga, perch, pike perch, gray
Dairy products and fermented milk not more than 3-5% fat	Kefir, yogurt, cottage cheese, hard cheese
Cereals	Rice, oatmeal, buckwheat
Bread	Whole wheat only
Vegetables	All "green" vegetables, as well as others in small quantities, 2-3 times a week
Drink	Sour fruit drinks and unsweetened homemade compotes and juices (1: 1 diluted with mineral water), herbal teas and herbal teas, unsweetened coffee
Butter	Olives, flaxseeds, sunflowers - in limited quantities
Mold	Boiled
Egg
Nuts

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

• flour products - pasta, baked goods, bread;
• sugar and sugar-containing products and dishes - baked goods, ice cream, chocolate, sweets, ready-to-use juices, fruit drinks, etc. ;
• any sausage products;
• butter;
• potatoes and dishes containing them;
• alcohol and products containing alcohol;
• fast food and industrial food.

Important! Regardless of which protein diet you want to use (short-term or long-term), keep in mind that the diet period should be no more than once every 6 months.

Short-term (fast) (3 days) protein diet options

The main features of such a "fast" protein diet are the absence of snacks, strict adherence to 3 meals a day and the prohibition of any, even the most insignificant physical exertion. At the same time, between meals, the use of unsweetened herbal teas is allowed.

• breakfast - 1 boiled chicken egg, cooked in any form (steep, boiled, etc. ), can be replaced with quail eggs, taking into account the calorific value;
• lunch and dinner - 150-200 grams of low-fat cottage cheese (no more than 3-5% fat) and unsweetened tea (the use of sugar and honey is unacceptable);
• fluid consumption - at least 2 liters per day;
• last meal no later than 18: 00.

When exiting a short-term protein diet, follow the principle of gradual, so as not to harm your health, add food and increase the amount gradually, over 1-2 weeks. Start by adding cereals and fruit, then add dairy products and sour milk (pay attention to the fat content of the product).

Unfortunately, as much as we do not like, but it is difficult to call such a balanced diet, during periods of protein diets (especially short-term ones), 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 (from 1 to 3 months).

When deciding to start a fast protein diet, assess not only your current physical condition, but also the emotional and intellectual stress that may lie ahead during this period. Stop the diet (or change it on time) if:

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

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

If you want to schedule a protein diet menu for a longer period of time, for example a month, then it is better to contact a specialist. They can not only structure the diet based on the allowed calorie content and the list of allowed foods, but also make it as balanced as possible.