The protein diet is one of the most popular, especially among men. Unlike most diets, it helps to increase muscle mass and also allows you to have a varied menu for the week. The calorie content of the diet can change slightly depending on current energy costs. This enables a flexible approach to nutrition and does not feel hungry.
Is It Possible To Lose Weight On A Protein Diet?
Many people wonder if it is possible to lose weight on a protein diet. It is among the most effective nutritional programs for weight loss, but the result can only be achieved with regular exercise.
The main principle of the diet is that protein makes up the bulk of the diet. They are a building material for the body, essential for muscle growth and an active happy life in general. Their deficiency leads to decreased performance, fatigue and depression.
A protein diet can help a person begin their transformation. Of course, you have to say goodbye to sweet and fried, but isn't the result worth it?
Do not forget: to lose weight, you need to take physical education.
What nutritional systems are there (Ducan, Keton, Atkins) and how effective are they?
There are different nutrition programs for 7, 14 or more days based on the dominance of protein in the diet. Let's talk about the most effective ones.
Ducan system
The importance of this system is that a lot of protein and carbohydrates are consumed in limited amounts.
Ducan's feeding system consists of 4 levels, each of which has its own rules. However, there are general principles for everyone:
- drink at least 1. 5 liters of water a day;
- There should be at least minimal physical activity every day - exercise and walking.
First step
The meals in this phase are based on lean protein foods: skinless chicken and turkey, fish, eggs, beef tenderloin and low-fat dairy products.Frying in oil is strictly forbidden, but you can also use any other cooking method, e. g. B. Steam.Spices and herbs may also be added to the diet. It is imperative to support the work of the intestines and take one and a half tablespoons of oat bran every day. It is forbidden to eat pork, sausages, rice and other grains, fruits, sweets, bread, flour, beans and sugar.
Second step
This step is already easier and takes over two weeks. It combines protein and vegetable days. The protein-vegetable diet is varied and light, especially when compared to the protein days. The estimated weight loss is more than 4 kg. If you do not have to lose more than 10 kg, the days alternate after one, and if more - 5 after 5. The duration of the stage is calculated using a simple formula: 1 kilogram lost = 7 days.
Protein Days repeat the menu completely from the first step. The only clarification is that it is allowed to add cucumbers. On Vegetable Days, you can eat any vegetable except beets, avocados, and potatoes. They cannot be seasoned with mayonnaise, but they can be boiled and baked. You also need to consume 2 tablespoons of bran daily. Prohibited foods are the same as before.
Third step
At this stage the result is determined. 10 days of restraint are required for every kilogram dropped. Yes, it seems very long, but this is how you can deliver a beautiful figure. It is forbidden to eat sugar, sweets, flour and semi-finished meat products.
It is allowed to use everything that was in the previous stages, but with additions: fruits are added per day (not just grapes, dates and bananas), 2 slices of whole grain bread and 40 g of cheese. Starchy foods like potatoes can be cooked twice a week. And also 2 times a week it is allowed to arrange a vacation and eat whatever you want, but of course without fanaticism.
Fourth step
This step assumes that the food system has already become a habit and, in principle, has become a way of eating. Now there are no prohibited products, but it is recommended to arrange one day a week with protein. Of course, you should not attack sweet and harmful, and eat it in large quantities - no diet will save you from weight gain and loss of the result obtained.
The ketone diet
With this diet you can eat meat, high-fat fish, eggs, green vegetables (spinach, cabbage, cucumber or zucchini), tomatoes, avocados, raspberries, strawberries, mushrooms, vegetables and butter as well as hard and soft cheese. low-fat cottage cheese, sour cream, and yogurt, plus all spices, almonds, peanuts, walnuts, and pine nuts. Therefore the menu can be very varied.
The diet is definitely not suitable for people with kidney and cardiovascular problems, diabetes and an eating disorder. Here are some of the side effects to watch out for when following the keto diet:
- negative effect on kidney function;
- Dehydration, constipation, risk of heart disease.
Keto has advantages and disadvantages, so switching to this diet is worth careful consideration.
Atkins diet
The Atkins Diet is similar to the Ducan Diet. There are also 4 steps here - introductory, major (geared towards weight loss), transition (the result is fixed), and final. The first two steps take 14 days: During this time, the body gets used to a new way of eating and builds up again. In the future, diet should become a lifestyle. The diet assumes a minimum of carbohydrates, a maximum of proteins and a complete rejection of alcohol.
Protein is the basis of the diet, unsaturated fats and fiber are also allowed. The latter include avocados, nuts, salmon, and vegetable oils. Fiber is provided by green vegetables and herbs, and some carbohydrates can be obtained from unsweetened fruits, grains, and berries. The diet is not suitable for pregnant women and people with kidney and liver problems.
Dangers of protein diets
Due to serious deficiencies, protein diets cannot be called healthy and safe. An excess of protein leads to the development of urolithiasis and affects the functioning of the kidneys, brain and liver. There are a few other major drawbacks:
- The gastrointestinal tract can be affected.
- Animal feed contains cholesterol, even if it is the most dietetic poultry.
- The diet is generally unbalanced.
We do not recommend sticking to a pure protein diet, as this can cause health problems over a long period of time.
List of protein products
To put the menu together properly, you should familiarize yourself with the list of protein products:
- Meat: Chicken and turkey fillets and beef.
- Fish: especially tuna, which is practically fat-free, but has a record protein content in fish.
- Soy replaces meat and fish for vegetarians and people who forego meat for other reasons.
- Quark is an affordable high-protein product.
- Cheese contains protein, but also a lot of fat. It is not suitable for every diet.
- beans. Most legumes are high in protein, but beans are particularly noteworthy. Chickpeas and lentils are also good options.
- buckwheat. Of all grains, buckwheat contains the most protein, and it is also high in fiber, which is beneficial for the intestines.
When you devote time to physical activity, there is an increased need for protein. We recommend paying attention to protein powder mixes and protein bars.The proteins in these products are well absorbed and the compositions are balanced in amino acids, vitamins, micro and macro elements.
A detailed menu of a strict low-calorie diet for the week
A low-calorie diet for a week allows you to get quick results and, in general, adjust the body to a new way of eating. This easy-to-lose weight loss diet is based on one principle: Eat 800 calories a day. Consider a menu for very quick weight loss.
Monday
For breakfast, you can eat low-fat yogurt and drink green tea.
Snack - a handful of peanuts, lunch - steamed chicken.
Afternoon snack - 150 g of fat-free cottage cheese. It is recommended to end the day with a glass of fat-free kefir.
Tuesday
For breakfast, it is recommended to eat 150 g of low-fat cottage cheese and drink coffee without sugar. 
Snack - low-fat yogurt for lunch - boiled beans, for an afternoon snack - a glass of fat-free kefir. For dinner - buddy steak.
Wednesday
Start the day with 2 boiled eggs and sugar-free coffee. For a snack - a glass of low-fat yogurt. For lunch - lean fish like steamed pollock, for an afternoon snack - a glass of fat-free kefir, and for dinner - a handful of peanuts.
Thursday
For breakfast, you can eat low-fat cottage cheese and drink green tea. For a snack - 2 boiled eggs, for lunch - a baked turkey fillet with mushrooms, and for an afternoon snack - a rocket salad. It is recommended to bake trout for dinner.
Friday
For breakfast, fat-free cottage cheese and sugar-free coffee. For a snack - a glass of low-fat kefir for lunch - boiled beef with beans. For an afternoon snack, you can eat boiled cauliflower and go with boiled or baked lean fish like cod.
Saturday
For breakfast, you can boil porridge in water and drink green tea. For a snack - a handful of peanuts, for lunch - boiled squid fillet, 
for an afternoon snack - a glass of low-fat yogurt. For dinner - 2 boiled eggs.
Sunday
Last breakfast this week - porridge on water and coffee without sugar. For a snack - a glass of low-fat kefir, for lunch - lean fish, for example, steamed pollock. Afternoon snack - a salad of boiled beans with mushrooms, and for dinner - low-fat cottage cheese.
Protein and vegetable menu for 14 days
Protein and vegetable nutrition is a perfectly balanced menu with which you can lose weight easily, quickly, deliciously and without side effects.The diet is rich in vitamins, fiber and protein - everything that is so important for the body. The following ration is offered every day for 14 days (a cup of green tea should be with breakfast every day):
| Tag | Products |
|---|---|
| 1 | 1 boiled egg with olives, 200 g steamed chicken fillet with vegetables, 200 g broccoli and low-fat yogurt |
| 2 | Porridge on the water, a handful of dried fruits, 200 g of steamed fish with vegetables, 200 g of cottage cheese |
| 3 | Protein omelette with tomatoes and rocket, chicken fillet with carrot and cabbage salad, 1 boiled egg with cheese and tomato |
| 4 | 150 g low-fat cottage cheese with cucumber and buckwheat, steamed turkey fillet with vegetable salad, baked cod with olives and feta cheese |
| 5 | Porridge on water, boiled beef + vegetables, avocado salad, a glass of low-fat or 1% kefir. |
| 6 | Buckwheat with milk, salad made from boiled chicken, tomatoes and iceberg leaves, dude salmon with vegetables |
| 7 | Porridge with low-fat milk, vegetable salad and 1 boiled egg, steamed pollock with wild rice to garnish |
| 8 | This day should be a fasting day. You can eat unlimited amounts (but within reasonable limits) of vegetables. |
| 9 | 150 g Greek yogurt, 2 boiled eggs, steamed cabbage with chicken, 200 g steamed pollock with vegetables |
| 10 | Zucchini baked with cheese, boiled beef with vegetables, buckwheat with cottage cheese and milk |
| 11 | Low-fat yogurt, baked fish with olives and salad, low-fat or 1% kefir |
| 12 | Porridge on the water, cod with beans, vegetable salad with chicken |
| 13 | Buckwheat with cottage cheese and milk, steamed turkey fillet with vegetables, cabbage and carrot salad |
| 14 | Oatmeal in water with dried fruits, boiled beef with vegetables, a glass of low-fat yogurt. |
The protein-vegetable diet is balanced and can be recommended for long-term use.
Review of the results feedback
Usually, people first search the internet for how to lose weight on a protein diet. Is It Really Easy to Lose Weight? Most people report both positive body changes and negative health effects. It is really possible to lose weight without losing muscle, improving relief, and not putting any strain on the body. There is also a variety of menus for every day, the absence of hunger and bad mood. Protein days for weight loss can be arranged without harm to health, but the total duration of such a diet should not exceed 14 days as recommended by doctors.
Protein diet is chosen by those who not only want to lose weight, but also want to qualitatively change the body in general, so as not to look exhausted, but, on the contrary, a happy and fit person. This diet is also suitable for those who love pure meat and can easily do without sausages and sausages. In order not to lose weight, those who have lost weight give some tips:
- Drink a glass of warm water in the morning on an empty stomach.
- Have breakfast half an hour after you wake up.
- Have dinner 3 hours before bed.
- Drink 2 liters of water a day.
- To avoid stool problems, you need to drink 1% kefir.
- For those who cannot live without coffee, 1 cup without sugar is allowed.
People's reviews are full of joy that people started noticing small changes in their bodies in 2 weeks. Although these steps are small, they have already been taken. Because of the negative, the majority gets an unpleasant odor from the body, which nothing can disturb. It is not recommended to sit on this diet for more than 14 days.
Unfortunately there are no magic weight loss pills. It is often said that protein diets are effective for weight loss, but this is a misconception. Yes, you can lose a few extra pounds quickly, but it does when you limit the amount of calories you eat significantly. Proteins alone are not suitable for weight loss.
Interesting recipes
On the one hand, there seem to be very few approved products and a person is faced with a painful monotony. However, this is not the case, you can easily diversify a protein diet, and simple and tasty recipes for a protein diet for weight loss will help in this. Don't forget to include hiking, running, and other sports in your day. Otherwise there is no effect.
Protein Shake
Protein Slimming Shake is a sports drink that will keep your body full throughout the day. For cooking you need:
- 200 ml low-fat milk
- 1 chicken egg;
- 1 banana;
- 100 g 9% cottage cheese;
- a teaspoon of sugar.
Prepare a mixer or mixer from special equipment.
- Beat the peeled egg in a mixer with sugar
- Cut the peeled banana into small circles
- Put the banana in the eggshell, pour in the milk and stir until smooth.
- Now add the quark and beat again.
Done! Good Appetite.
Chicken fillet with guacamole sauce
This is an easy to prepare diet meal. Despite the presence of avocado in the composition, the BJU of the court is 57/25/18. For cooking we need:
- 500 g chicken fillet;
- 1 avocado;
- 1 teaspoon lemon juice
- half a teaspoon of dried garlic;
- 1 teaspoon of ground red pepper;
- 1 tablespoon of olive oil
- 100 g low-fat cheese;
- coriander and pepper to taste.
First remove the pulp from the avocado and mash it with a fork. Then add pepper, lemon juice, a little salt and spices. Now let's put this mass aside for a while. The remaining salt, spices and dried garlic should be coated with fillets. Put the meat in a pan and sauté over medium heat for 4 minutes on each side. After that, sprinkle with cheese and close the lid to melt the cheese. Next you have to wait a few more minutes. After that, you can put the fillet on a bowl and put the sauce you prepared earlier on it.
Protein Quark Casserole
Protein casserole is great for breakfast. To prepare you need:
- 500 g of cottage cheese;
- 1 egg;
- 40 g corn starch;
- 2 egg whites;
- 1 tablespoon of baking powder
- a tablespoon of sugar;
- half a teaspoon of vanillin;
- 50 g raisins.
First you need to mix the cottage cheese, egg and egg white. Then add the cornstarch and the rest of the ingredients. Now put the mixture in a baking dish and let it rest for 30 minutes. at 180 degrees. The crust will turn out crispy, and the casserole itself will be tender and satisfying.
Lightly salted trout salad
For this light salad you need:
- lettuce leaves;
- 4 cherry tomatoes;
- 30 g trout fillet;
- leek stalk;
- a tablespoon of olive oil for the dressing;
- pepper.
You can also add a teaspoon of chia seeds to help improve stomach function. Cherry should be cut in half, trout should be cut into cubes, onion stalk should be cut into slices. We wash the lettuce leaves, cut them into pieces and put them on a plate, put all the ingredients on top, season them with olive oil and spices. Then you need to mix everything thoroughly. Such a salad should be eaten immediately, it quickly loses its freshness in the refrigerator.
Conclusion
Protein diets will set you on the path to losing weight, building a strong body and a beautiful shape. In combination with exercise, especially jogging, some weight will be lost during the detention period, and fat, not muscles, will disappear. The feeling of hunger won't torment you, but make sure you are drinking enough water, exercising, walking, and consuming fiber.
Remember that a diet high in animal products is not safe for your health because of its high cholesterol content.
It is recommended to add at least 400 g of vegetables per day to the protein diet, excluding potatoes. This will help keep your diet balanced.