The Best Protein Diets for Weight Loss in One Week

Protein is an essential element for the normal functioning of the body, it is responsible for the synthesis of hormones and enzymes responsible for metabolism, being considered the main building material for new cells. Many diets limit the intake of protein foods, and so the person begins to have health problems. However, protein diets for rapid weight loss are not like that, because they are based on these products.

The role of proteins in the body

Proteins are considered very important nutrients in the human body. During the digestion process, they are converted into amino acids, necessary for normal muscle growth, maintenance of a healthy state and an active life. If they are in small amounts in the human body, it indicates changes in hormone levels, chronic fatigue or liver problems. Protein is especially necessary for people who connect their lives with the practice of sports, as it is the main material for the construction of a beautiful relief.

general principles of nutrition

While following a protein diet to lose weight, you need to split every 3 hours, eating small portions, so that the feeling of hunger does not appear. The diet should contain foods with high protein content, which include: fish, tofu cheese, dairy products, seafood and so on. If the menu contains carbohydrate products, they will only be allowed with a low glycemic index.

kitchen rules

When dieting with protein, you must follow the following cooking rules:

1. To season salads, use only handmade dressings. It is recommended to replace mayonnaise with soy sauce and use kefir to season vegetables.
2. When preparing a vegetable stew, it is important to add seasonings, it is recommended to use: ground ginger, oregano and curry. The selected spices should be added in small amounts, as they should only be present in the dish to emphasize the flavor of the vegetables.
3. When cooking meat products, it is recommended to use the following spices as an additive: bay leaf, garlic, sweet peas.
4. It is recommended that the fruits of the diet be raw.
5. Use as beverages: tea, coffee, natural juices, fruit juices and fruit juices.

Duration

The duration of the protein diet should not exceed more than two weeks, ideally it is recommended to adhere to such a diet from 1 week to 10 days. This recommendation is given not to create a replenishment in the liver. The break must be at least 4 months. A 10-day protein diet is the most popular option.

Advantages and disadvantages

Benefits include:

• the high efficiency of this diet allows you to lose up to 10 kilos and, in the case of obesity, much more;
• short membership period;
• during the diet, there will be no irresistible urge to eat anything, unlike other diets;
• the result obtained after the diet persists for a long time;
• the diet insists on doing some type of physical activity, such as: gym, various exercises at home, going to the gym;
• the diet will be varied;
• you can independently choose the recipes for the dishes you eat.

Disadvantages of a high protein diet for weight loss include:

• this nutrition exerts a significant load on the internal organs, mainly affecting the kidneys, due to the consumption of large amounts of protein products;
• due to the high consumption of proteins, there is an imbalance of minerals and vitamins needed by the body;
• adherence to a diet can cause digestive system disorders;
• there is a risk of possible water imbalance in the body;
• such a diet can aggravate chronic illnesses and increase blood pressure.

Contraindications

Contraindications include:

• disorders of the musculoskeletal system;
• lactation period;
• digestive system disorders;
• any irregularities in the functioning of the kidneys;
• liver disease;
• child's pregnancy period;
• disorders of the cardiovascular system.

variants

There are several protein weight loss diets that have been developed by various experts.

Protein-carbohydrate

The difficulty with losing weight when adhering to a protein-carbohydrate diet is that by restricting the caloric content of foods, not the fat, but muscle tissue is burned.

This dietary food consists of 3 phases:

1. Protein cycle. It usually takes 2-3 days. Due to the loss of glycogen due to a lack of carbohydrates in the diet, the body gradually begins to burn fat tissue. It works like a fast day.
2. Carbohydrate cycle. It takes 1-2 days, during which time the human body is replenished with the main source of energy - carbohydrates.
3. Mixed cycle. Within 24 hours, a person will be on a moderate diet, both protein and carbohydrates are added to the menu.

Atkins

In this diet, fish and meat are present in the diet in a balanced way with vegetables and fruits, while the consumption of carbohydrates is reduced and fats and proteins are present in the menu in unlimited amounts. In the first 14 days, you can lose 3 to 5 kilos.

ducan

The main focus of the diet, developed by nutritionist Ducan, is to minimize carbohydrates, only proteins are present in the diet and, to improve digestion, bran is included in the diet. The technique is divided into 4 steps, each with individual duration. The diet is quite effective, and after 5 days you may notice a weight loss of 3 to 5 kg.

the doctors

The basic rule of thumb on this diet is to alternate protein and carbohydrate days. It allows you to lose about 7 kilos of weight in 10 days, and in some cases someone can get rid of up to 10. You will have to eat 5 times a day, which will allow you not to feel hungry.

Recommendations for adherence to this dietary food:

• on a protein day, you will need to drink 1 cup of warm water on an empty stomach, and for breakfast eat a boiled hen's egg and herbs, which can be used as: celery, dill or parsley;
• before 3 pm, you need to eat skinless cooked chicken and eat at least 800 grams of meat a day, divided into several meals;
• on a carb day, you can eat up to 5 pounds of vegetables in total.

what can you eat

If you decide to follow a protein diet, you should first familiarize yourself with the list of allowed and prohibited foods in order to further compose the correct diet.

protein foods

A protein diet implies what you can and cannot eat - the food list is as follows:

• Seafood;
• lean meat;
• vegetables;
• soft and hard cheeses;
• vegetable oil;
• cereals, as an additive to soups;
• offal: kidneys, liver, chicken giblets, tongue and others;
• egg white;
• Dry fruits;
• low-fat dairy products.

how to choose meat

Lean meat is the main protein content, which is why it should be included in the diet when following this diet. It is recommended to give preference to the following meat products: duck, chicken, lamb, beef and turkey.

The following types of meat products should be excluded from the diet:

• sausages;
• sausages;
• canned meat;
• pork;
• smoked meat.

protein drinks

Drink Options:

1. Mix a tablespoon of any walnuts with a spoonful of honey and add the resulting mixture to a glass of 200 grams of kefir.
2. To cook, you will need 130 grams of low-fat cottage cheese, 1 teaspoon of bran, any fruit, and 130 grams of low-fat fermented milk.
3. In 250 grams of milk, add 2 tablespoons of oatmeal, any fruit, 1 pinch of cinnamon and 150 grams of low-fat cottage cheese.
4. In 150 grams of kefir, you will need to mix the following ingredients: 1 tablespoon cocoa, 1 tablespoon bran and 100 grams of low-fat cottage cheese.

Sample menu for a week

Protein diet for weight loss as a menu for the week:

Monday

1. Breakfast. Tea or coffee with low-fat cottage cheese worth 200 grams.
2. Lunch. 1 large orange.
3. Dinner. Risk of browning in small amounts with cooked chicken fillet.
4. Lunch. Protein drink.
5. Dinner. Baked fish fillet with vegetable salad.

third

1. Breakfast. Tea and 2 boiled eggs.
2. Lunch. 1 big apple.
3. Dinner. Roasted chicken breast worth 100 grams with a small piece of rye bread.
4. Lunch. A cup of plain yogurt.
5. Dinner. Roasted Pollock with Vegetable Salad.

Wednesday

1. Breakfast. Buckwheat porridge with milk and coffee.
2. Lunch. Banana.
3. Dinner. Cheese soup with a small piece of black bread.
4. Lunch. Protein drink.
5. Dinner. 200 grams of roast lamb with vegetable salad.

Thursday

1. Breakfast. Chicken omelet and unsweetened tea.
2. Lunch. Grapefruit and apple.
3. Dinner. Spinach soup with crispy bread.
4. Lunch. Cheese without additives.
5. Dinner. 150 grams of grilled fish and fresh vegetables.

Friday

1. Breakfast. 150 grams of low-fat cottage cheese, coffee.
2. Lunch. 2 unsweetened cheesecakes.
3. Dinner. Liver in sour cream with vegetable salad.
4. Lunch. Curd souffle.
5. Dinner. Two egg omelet, fresh tomatoes.

Saturday

1. Breakfast. Some oat cakes and a glass of fermented boiled milk.
2. Lunch. Litter.
3. Dinner. Vegetable broth, 150 grams of chicken breast, a slice of whole grain bread.
4. Lunch. Milk jelly.
5. Dinner. Cooked meat worth 150 grams with coleslaw.

Sunday

1. Breakfast. Oat pancakes with tea.
2. Lunch. Two tangerines.
3. Dinner. Chicken cutlets with 200 grams of asparagus.
4. Lunch. Protein drink.
5. Dinner. 200 grams of steamed fish, fresh vegetables.

how to get out

When the protein diet for 4 weeks in menu form is finished and the desired result is achieved, it does not mean that you should eat everything the next day. If you do, the lost weight will return and all previous efforts will be useless. To prevent this from happening, dietary foods should be phased out.

To consolidate the results, you should get used to tea and coffee without sugar, and also not to eat large amounts of flour and sweets, not to eat too much fatty foods. It is recommended to drink a glass of water every time before breakfast and eat oatmeal or low-fat cottage cheese. Vegetables can be eaten in any form other than frying. Also, the first time after leaving the diet, you should not eat potatoes and gradually introduce your usual diet into the diet.

Why Diet May Not Work

Numerous studies have proven that, with the correct application of dietary conditions, it gives unequivocal results in reducing body weight. However, there are cases in which the numbers on the scale at the end of the observance of such a diet will not be pleasing or will not decrease at all.

The reason could lie in several things. First of all, this can happen in the case of an extremely low physical activity of a person, while consuming a very large amount of food. In that case, the energy accumulated by the food will not be wasted and the kilograms cannot be burned at all.

Second, the reason may lie in slow metabolism. First, these people should improve their metabolism and then try to stick to the diet again.

And the last factor in the absence of the desired result could be the presence of constipation. Intestinal dysfunction must be cured, the diet altered accordingly, and, if necessary, medical treatment sought.

Revenues

Some may think the protein menu is too limited and monotonous, but in fact, they can be used to prepare a wide variety of delicious meals for a protein diet.

The first

A detailed way to make mashed spinach soup:

1. Boil the chicken breast in 0. 5 liters of water until tender.
2. Without draining the broth, take the meat.
3. Wait for the meat to cool and cut into pieces.
4. Chop the frozen spinach.
5. Add the chopped spinach to the broth, cook for 5 minutes;
6. Pour the chicken into the broth.
7. Pour in 1/3 cup of milk and blend in a blender.
8. Add spices to taste, you can use basil or nutmeg.

Cheese soup:

1. Boil the selected meat.
2. Wait until it cools and cut into pieces.
3. Pour 50 grams of cheese into the broth and add 3 diced egg whites.
4. Cook for 10 minutes and add the pieces of meat.

Second

Liver in sour cream:

1. Separate 500 grams of liver from the veins.
2. Grate the carrots on a coarse grater.
3. Cut the onion in half slices.
4. Fry vegetables until golden.
5. Add 2 tablespoons of heavy cream.
6. Add raw liver and a little water.
7. Cook until fully cooked, stirring constantly, for 15 minutes.

Chicken cutlets:

1. Spend a pound of chicken breast in a meat grinder.
2. You will need to add 100 grams of grated cheese to the resulting minced meat.
3. Add raw egg.
4. Add spices.
5. Shape the cutlets with your hands.
6. Bake in the oven for 30 minutes.

desserts

Oat pancakes:

1. Mix half a glass of milk with 4 tablespoons of oatmeal.
2. Add the egg.
3. Salt.
4. Bake on a non-stick baking sheet.

Jelly recipe:

1. Boil 500 ml of milk in a saucepan.
2. Before the milk boils, add 5 chopped strawberries.
3. Dissolve 2 small tablespoons of fast-acting gelatin in milk.
4. Mix the content well.
5. Pour into molds.
6. Send to refrigerator until solidified

Assessments

• First review, 25-year-old girl: "The protein diet was helpful to me after I finished breastfeeding. First, I discovered the "14-Day Protein Diet with Menu" food option and started following it to lose weight. The extra 10 pounds gained during pregnancy was gone in just a week and a half. It was easy to follow the rules and as I am a big fan of high protein foods, I was very happy that I got results without too much effort. eat almost everything I love. "
• Second evaluation, female, 31 years old: "In the process of joining, I realized that a protein diet is not mine. I could barely stand it, since in life I'm not a big fan of chicken meat. Chicken breast in the last days of diet practically it brought tears to my eyes. But even so my effort was justified, as in the summer I managed to acquire the parameters I wanted. "
• Third review, 41-year-old female: "I have a number of unsuccessful experiences with diets that have harmed my health well. But when I came across a protein diet, I immediately noticed a difference from the rest. It doesn't require strict restrictions on quantity. of food consumed, the main condition is that the basis of the diet is protein. At the same time, the body received enough energy and I was able to live normally without severe restrictions. And at the end of the diet, I was very satisfied with the value of the scale, who was 6 kilos less, and hasn't come back even after two years. "