Protein diet for weight loss

The time for sun, relaxation, flying clothes and bikinis is over. The beautiful ladies have already managed to relax a little and even indulge in something very tasty and no less "very" high-calorie. Undoubtedly, the little joys make everyday life brighter and more positive. The main thing is to tell yourself to stop in time! Otherwisecase the appearance of overweight very quickly and, as the experience of losing weight, will bring insecurity, negativity and problems in 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 we talk about diet, let's see if there is such a thing as "ideal weight". The answer seems to be absolutely obvious, because the whole fashion and "healthy lifestyle" industry tells us every day about the need to adhere to certain standards of beauty and something like health. Ideals that are not invented by us and certainly have nothing to do with understanding human nature and the biological mechanisms of our functioning. However, we are motivated in every way to strive for certain standards, to show results in the pool, gym, street jogging. The tragedy of the situation is that we do things that are very suitable for our body, not because they bring satisfaction and benefit, but only for observance. We do not monitor our well-being, we do not monitor the signals that the body gives, we measure and weigh our body! And as a result, we are only exacerbating the situation.

All, soaked, aware, ready to act and where to start? And you have to start with your own definition of imperfect weight. The same, individual for each of us, but causing the same feeling of discomfort and dissatisfaction.

What is imperfect weight?

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

• your heredity (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 it all together, then it becomes clear that each of us has our own, individual imperfect weight. How do you know it's time to act? If you face one or more of the following points, your weight is far from ideal:

• your weight has a negative effect on your health - your overall health has deteriorated, you start to get tired faster, your joints and back worry for the first time, shortness of breath occurs, the pressure periodically increases, the work of the intestines leaves much to be desired. wishes;
• weight begins to make unpleasant changes in your life. You can't do your usual activities (everything that requires mobility and physical endurance), you have to limit yourself in clothes, feel uncomfortable on public transport or in crowded places, start adjusting your life and work plans based on weightyou are. .

Remember that if you are serious about yourself, start with a visit to a nutritionist and endocrinologist. This will be the best thing you can do for yourself. Only specialists in medicine and proper nutrition, together, can help you maintain your health and improve your quality of life. Remember 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 weight that interferes with a full life? A high-protein diet - a diet based on foods high in protein and significantly reducing 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 proteins that regulate metabolism in our body. So it is possible to avoid the main disadvantage of any diet - reducing the intake of protein in the body, which in turn leads to rapid depletion of the body (internal organs, receiving less protein, begin to pull them out of muscle tissue). All this leads to weakness, poor physical condition and sagging skin.

The benefits of following a protein diet

The advantages that distinguish the protein diet from any other type of diet seem quite significant:

• maintaining a healthy muscular system;
• the ability to combine diet even with serious physical activity;
• the inability to develop such a painful complication as anorexia;
• lack of exhausting, stressful feeling of hunger (protein food is absorbed by the body in 3-4 hours);
• protein dietary foods include a large amount of fiber, which ensures the smooth functioning of the intestines;
• due to rather slow, gradual weight loss, without much effort, it is possible to maintain the required weight after leaving the diet;
• good health - there is no complete weakness, dizziness and nausea, which are characteristic of other types of diets;
• blooming appearance, has 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, you need to exercise all organs and their systems.

Disadvantages and contraindications of the protein diet

When you decide to restructure your diet in accordance with the principles of the protein diet, remember - there are no perfect diets! Every diet comes with certain restrictions or exceptions, which means that the load on your body will inevitably increase. It is for this reason that we can not say about the disadvantages of adhering to a protein diet.

1. The protein diet should be short-term. Long-term intake of protein foods leads to problems with the bone system (the predominant intake of protein leads to the extraction of calcium from the bone tissue, which makes the bones very fragile).
2. Prolonged restriction of carbohydrate intake may adversely affect overall performance.
3. The nervous system is also attacked by reacting to the lack of enough fat in the food - the main material for the reproduction of nerve cells. The main signs of this condition are increased nervousness and irritability.
4. A long-term protein diet can upset the balance of blood particles - the production of hemoglobin increases dramatically.
5. Protein food leaves behind a large amount of "breakdown products", which leads to an increased load on the kidneys (for their excretion).

Menu with protein diet

The protein diet menu should be based on several principles that ensure the achievement of the required results (eg weight loss of 10 kg):

1. Protein makes up at least 60% of the total diet.
2. Refusal of regular snacks, for this protein products with a long digestive cycle are preferred.
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 to fry, all dishes must be cooked by roasting, stewing or steaming.
5. For a better nutritional balance, certain vegetables and fruits can be added to the diet.

The presence of regular physical activity on the body.

The main products of the protein diet

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

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

• flour products - pasta, baked goods, bread;
• sugar and sugar products and dishes - baked goods, ice cream, chocolate, pastries, ready-made juices, fruit drinks, etc .;
• all kinds of sausages;
• butter;
• potatoes and dishes containing it;
• alcohol and any products containing alcohol;
• fast food and industrial convenience foods.

Important! Regardless of which of the protein diet options you intend to use (short-term or long-term), remember that the periods of dietary feeding can not be more than 1 time in 6 months.

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

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

• breakfast - 1 boiled chicken egg, boiled in any form (steep, flour, etc. ), can be replaced with quail eggs, taking into account the caloric value;
• lunch and dinner-150-200 grams of low-fat cottage cheese (not more than 3-5% fat) and tea without sweeteners (the use of sugar and honey is unacceptable);
• fluid intake - at least 2 liters per day;
• last meal no later than 18: 00.

When leaving a short-term protein diet, follow the principle of gradualness so as not to harm your health, add foods and increase their amount gradually over 1-2 weeks. Start by adding cereals and fruits, then add dairy and sour milk products (monitor the fat content of the products).

Unfortunately, as much as we do not like it, but it is difficult to call such a balanced diet, during the period of protein diet (especially short-term), the body experiences an acute deficiency of vitamins and minerals. To minimize the possible negative effects of such restrictions, about a week before the diet start taking vitamin complexes designed for long-term use (1 to 3 months).

When you decide to start a fast protein diet, consider not only your current physical condition, but also the emotional and intellectual stress that may arise during this period. Give up the diet (or change it in 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 the liver and / or kidneys, as well as with the cardiovascular system;
• you have previously (or are currently diagnosed) with bleeding disorders (increased risk of thrombosis) and signs of diabetes.

And, of course, the use of any diet is definitely not possible during pregnancy and lactation.

If you want to plan a protein diet menu for a longer period, for example for a month, then it is better to contact a specialist. Not only will they be able to compose a diet based on their calorie intake and the list of permitted foods, but they will also make it as balanced as possible.