Protein diet for weight loss

Time for sunshine, relaxation, flying clothes and bikini is over. Beautiful ladies have already managed to relax a bit and even cuddle with something very tasty and no less "very" high in calories. Undoubtedly, small joys make daily life brighter and more positive. The main thing is to tell yourself stop in time! Otherwise, the appearance of excess weight very quickly and, as the experience of losing weight shows, 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 normalcy at home? Is a protein diet so effective for every day?

Does perfection 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 clear, because the whole "healthy" fashion and lifestyle industry tells us every day about the need to comply with certain standards of beauty and, in a way, health. Ideals that were not invented by us and, of course, have 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. The tragedy of the situation is that we do things that are very right for our body, not because they bring pleasure and benefit, but only for compliance. We do not monitor our well-being, we do not monitor the signals given by the body, we measure and weigh our body! And, consequently, we only make the situation worse.

All, filled, realized, ready to act and start with what? And you have to start with your definition of imperfect weight. The same, individual to each of us, but causing the same feeling of anxiety and dissatisfaction.

What is imperfect weight?

Try typing in each search engine a question to determine the ideal weight and you will get links to dozens of calculators and charts. And none of them will take into account:

• your inheritance (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 everything together, then it becomes clear that each of us has our own imperfect individual weight. 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 general health has deteriorated, you start to get tired faster, joints and spine become restless for the first time, shortness of breath appears, pressure increases periodically, intestinal function leaves much to be desired;
• weight starts to make unpleasant changes in your life. You can not do your usual activities (everything that requires mobility and physical endurance), you should limit yourself to clothes, feel uncomfortable being on public transport or crowded places, start adjusting your life and work plansbased on your weight. . with

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. Remember about the need for constant presence of physical activity in your life.

What is a protein diet

How can you adjust your menu in order to lose pounds that interfere with a full life? A protein-rich diet - a diet based on high-protein foods 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 proteins that regulate metabolism in our body. So it is possible to avoid the main disadvantage of any diet - a decrease in protein intake in the body, which, in turn, leads to a rapid depletion of the body (internal organs, receiving less protein, begin t'pull them out of muscle tissue). All this leads to weakness, poor physical well-being and sagging skin.

Benefits of following a protein diet

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

• maintaining a healthy muscular system;
• the ability to combine a diet even with serious physical activity;
• the impossibility of developing such a painful complication as anorexia;
• lack of tiring, stressful feeling of hunger (protein food is absorbed by the body for 3-4 hours);
• foods with a protein diet include a large amount of fiber, which ensures the smooth functioning of the intestines;
• due to a fairly slow, gradual weight loss, without much effort, it is possible to maintain the required weight after leaving the diet;
• good health - no weakness, dizziness and nausea, which are characteristic of other types of diets;
• floral appearance, there is a real rejuvenation of the body - the condition of the skin, hair and nails improves.

Importers 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 their organs and systems must be exercised.

Contraindications and contraindications of a protein diet

When deciding to restructure your diet according to the principles of a protein diet, remember - there is no ideal diet! 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 it can not be said 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 skeletal system (the predominant intake of protein leads to the leakage 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 under attack, responding to the lack of a sufficient amount of fat in the diet - 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 - hemoglobin production increases dramatically.
5. Eating protein leaves behind a large amount of "breakdown products", which leads to an increased load on the kidneys (for their extraction).

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 foods, for this, preference is given to protein products with a long digestion 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 to fry, all dishes should be cooked by baking, simmering or steaming.
5. For a better nutritional balance, certain vegetables and fruits can be added to the diet.

Presence of regular physical activity in the body.

The main products of the protein diet

Meat products	Chicken, turkey, beef, rabbit Exception: lamb, pork (high fat content)
Low fat fish varieties (not more than 4% fat)	Pink salmon, probe, cod, navaga, perch, perch spot, gray
Milk and fermented milk products not more than 3-5% fat	Kefir, yogurt, cottage cheese, hard cheese
CROPS	Rice, oatmeal, buckwheat
Bread	Only whole grains
Vegetables	All "green" vegetables, as well as any other in small quantities, 2-3 times a week
beverages	Sour fruit and compote drinks and home-made juices (diluted 1: 1 with mineral water), herbal teas and herbal teas, unsaturated coffee
Butter	Olive, flax, sunflower - in strictly limited quantities
Mushrooms	Boiled
egg
Legumes

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

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

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

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

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

• breakfast - 1 boiled chicken egg, cooked in any form (slanted, boiled, 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 sweetener (use of sugar and honey is unacceptable);
• fluid consumption - at least 2 liters per day;
• last meal no later than 18: 00.

When coming out of a short-term protein diet, follow the principle of graduality, 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 milk and sour milk products (see fat content of products).

Unfortunately, as much as we would not like it, but it is difficult to call such a balanced diet, during the period of a protein diet (especially a short-term), the body experiences an acute lack 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 you decide to start a fast protein diet, evaluate not only your current physical condition but also the emotional and intellectual stresses that may be ahead during this period. Give up the diet (or change it over 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;
• have problems with the liver and / or kidneys, as well as the cardiovascular system;
• you have (or are currently diagnosed with) bleeding disorders (increased risk of thrombosis) and signs of diabetes.

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

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