Protein diet for weight loss

The time for sunshine, relaxation, flight clothes and bikinis is over. Beautiful women have already managed to relax a little and even relax themselves with something very tasty and without the least "very" calories. Undoubtedly, a little consolation makes everyday life brighter and more positive. The main thing is to tell yourself to stop in time! Otherwise, overweight appears very quickly and, as the experience of losing weight shows, will bring insecurity, negativity and problems into your life for a long time.

But what if time is still lost? How to get back home normal fast? Is a protein diet as effective for every day?

Does the perfect have to be perfect?

Before you start talking about diet, let's see if there is such a thing as an "ideal weight". The answer would seem to be very clear, because the "healthy" fashion and lifestyle industry tells us every day about the need to meet certain standards of beauty and, sort of, health. Ideas we have never conceived and certainly have nothing to do with understanding human nature and the biological mechanisms of our functioning. Nevertheless, we are encouraged in every possible way to try to achieve certain standards, to show results in the pool, in the gym, on the street jogging. The tragedy of the case is that we do things that are very right for our bodies, not only because they give them satisfaction and benefit, but only for the sake of fulfillment. We don’t monitor our fitness, we don’t monitor the signals the body gives, we measure and weigh our body! And as a result, we only make the situation worse.

All, imbued, realized, ready to act, and to begin with what? And you need to start with your own definition of imperfect weight. The same, an individual for each of us, but causing the same feeling of inconvenience and dissatisfaction.

What is imperfect weight?

Try typing a query in any search engine to determine the ideal weight, and you will find links to many calculators and tables. And none of them will include:

• for heredity (genetic predisposition);
• 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 depression, your mobility, quality and mode of your diet.

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

• your weight has a negative effect on your health - your overall health is deteriorating, you start to get tired faster, your joints and back become anxious for the first time, shortness of breath is visible, pressure rises toperiodic, bowel function leaves enough to be desired;
• weight starts making unpleasant changes in your life. You can't do your normal activities (everything that requires mobility and body endurance), you have to limit yourself in clothes, you feel uncomfortable in public transport or crowded places, you start to change your life cycle and work plansbased 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 thing 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. Don’t forget about the need for physical activity in your life at all times.

What is a protein diet

How can you adjust your menu in order to lose kilograms that affect a whole life? A high-protein diet - a diet based on high-protein foods that significantly restrict carbohydrates and fats - can help with this. With this nutrition 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 metabolism in our body. So the main benefit of any diet can be avoided - a reduction in the intake of proteins into the body, which causes the body to deplete rapidly (the internal organs, getting less protein, begin to pull them out of the muscle tissue). All of this results in weakness, poor physical fitness and sagging skin.

Benefits of following a protein diet

The benefits that distinguish a protein diet from any other type of diet look significant:

• maintaining a healthy muscular system;
• the ability to combine diet even with strenuous physical activity;
• the development of such a painful complication as anorexia;
• lack of a comprehensive, stressful feeling of hunger (the body absorbs protein food for 3-4 hours);
• Protein diet meals contain a lot of fiber, which ensures the smooth functioning of the intestines;
• due to slow, gradual weight loss, without much effort, the necessary weight can be maintained after you leave the diet;
• good health - no weakness, dizziness and nausea at all, which is characterized by other types of diets;
• look in bloom, the body is truly refreshed - improves the condition of the skin, hair and nails.

It is important to remember that the greatest effect on the health of your body can only be achieved if you follow the rules of dietary nutrition in addition to physical activity, all organs and their systems must function.

Cons and contraindications of a protein diet

When deciding to restructure your diet according to the principles of a protein diet, remember - there are no ideal diets! Certain limitations or exceptions come with any diet, which means that the burden on your body will inevitably increase. It is for this reason that one cannot say about the disadvantages of adhering to a protein diet.

1. A protein diet should be short-lived. Problems with the skeletal system are caused by long-term intake of protein foods (calcium leaching from bone tissue is mainly caused by protein intake, which makes bones very fragile).
2. Prolonged restriction of carbohydrate intake may negatively affect overall performance.
3. The nervous system is also under attack, responding to the lack of an adequate amount of fat in the diet - the main ingredient for nerve cell reproduction. The main symptoms of this condition are increased nervousness and irritability.
4. A long-term protein diet can disrupt the balance of blood particles - hemoglobin production increases significantly.
5. Protein food leaves a large amount of "decay products", leading to an increased burden on the kidneys (for their excretion).

Protein diet menu

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

1. Proteins make up at least 60% of the total diet.
2. For the refusal of continuous snacks, priority is given to protein products that have 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. Refusing frying, all dishes should be cooked by baking, stewing or steaming.
5. For a better nutritional balance, certain vegetables and fruits can be added to the diet.

Presence of regular physical activity on the body.

The main products of the protein diet

Meat products	Chicken, turkey, veal, rabbit Exception: lamb, pork (high fat content)
Low-fat fish varieties (no more than 4% fat)	Pink salmon, pollock, cod, navaga, perch, pike perch, greyling
Dairy and fermented milk products not exceeding 3-5% fat	Kefir, yogurt, cottage cheese, hard cheese
Cereals	Rice, oatmeal, buckwheat
On the	One whole grain
Vegetables	All "green" vegetables, as well as any other in small quantities, 2-3 times a week
Drink	Sour fruit drinks and unsweetened home compotes and juices (diluted 1: 1 with mineral water), herbal tea and herbal tea, unsweetened coffee
Im	Olive, linseed, sunflower - in strictly limited quantities
Mushrooms	Boiled
Eggs
Legumes

Products whose use is prohibited include a number of key findings:

• flour products - pasta, baked goods, bread;
• products and dishes containing sugar and sugar - baked goods, ice cream, chocolate, sweets, ready - made juices, fruit drinks, etc . ;
• any sausage products;
• im;
• potatoes and dishes containing it;
• alcohol and any products containing alcohol;
• fast food and industrial convenience foods.

Important! Regardless of which protein diet options you plan to use (short-term or long-term), remember that diet meal periods cannot exceed 1 hour in 6 months.

Short term (fast) protein diet option (3 days)

The key to such a "fast" protein diet is a complete lack of snacks, strict adherence to 3 meals a day and a ban on even any physical activity that is so insignificant. At the same time, in the intervals between meals, the use of unsweetened herbal tea is allowed.

• breakfast - quail eggs can be substituted for 1 boiled chicken egg, cooked in any form (sour, poached, etc. ), 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 with no sweeteners (sugar and honey are not accepted);
• 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 the step, so as not to harm your health, add foods and increase their amount gradually, over 1-2 weeks. Start by adding cereals and fruit, then add dairy products and sour milk (see fat content of products).

Unfortunately, as much as we do not like it, but it is difficult to call a balanced diet, during the period of a protein diet (especially a short - term one), the body becomes acutely deficient in 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 stresses you may face during this period. Give up the diet (or switch it on in time) if:

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

And, of course, no diets can be used during pregnancy and lactation.

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