Protein diet for weight loss

The time for sun, relaxation, flying clothes and bikini is over. The beautiful ladies have already managed to relax a little and even treat themselves to something very tasty and no less "very" high in calories. Undoubtedly, small joys make everyday life brighter and more positive. The main thing is to tell yourself to stop in time! Otherwise, you will gain weight very quickly and, as the experience of losing weight shows, it will bring insecurity, negativity and problems into your life for a long time.

But what if time is still wasted? How to quickly return to normal at home? Is a protein diet so effective for every day?

Does perfect have to be perfect?

Before we talk about diet, let's see if there is such a thing as an "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 conform to certain standards of beauty and, in a way, health. Ideals that were not invented by us and certainly have nothing to do with understanding human nature and our biological mechanisms of operation. Nevertheless, we are motivated in every possible way to strive for certain standards, to show results in the pool, in the gym, in jogging on the street. The tragedy of the situation is that we do things that are very right for our body, not because they bring satisfaction and benefit, but solely 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 as a result, we are only aggravating the situation.

Everything, saturated, aware, ready to act and with what to start? And you have to start with your own definition of incomplete weight. The same, separate for each of us, but causes the same feeling of discomfort and dissatisfaction.

What is imperfect weight?

Try typing a query into any search engine to determine the ideal weight and you will get links to dozens of calculators and tables. 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, your quality and your diet.

If you combine them all, then it becomes clear that each of us has his own, individual imperfect weight. How do you know when it's time to act? If you experience 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, your joints and back are worried for the first time, shortness of breath occurs, pressure periodically increases, bowel function leaves much to be desired.
• weight begins to make unpleasant changes in your life. You can not do your usual activities (everything that requires mobility and physical endurance), you have to limit yourself to clothes, you feel uncomfortable when you are on public transport or in crowded places, you start to adjust your life and work plans based onyour weight. The

Remember, if you are serious about taking care of yourself, start by visiting a nutritionist and endocrinologist. It will be the best you can do for yourself. Only experts in medicine and proper nutrition, together, can help you maintain your health and improve your quality of life. Do not forget 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 hinders a full life? A high-protein diet - a diet based on protein-rich foods that significantly reduces carbohydrates and fats - can help. With this diet technique, you can lose 14 pounds in 3 months.

The basic principle of a protein diet is to eat foods that contain proteins that regulate metabolism in our body. Thus, 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 exhaustion of the body (internal organs, which receive less protein, begin to pull them out of themuscle tissue). All this leads to weakness, poor physical well-being and sagging skin.

Benefits of 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 strenuous 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 for 3-4 hours).
• Protein diet meals include a large amount of fiber, which ensures the proper functioning of the intestines.
• due to a rather slow, gradual weight loss, without much effort, it is possible to maintain the necessary weight after leaving the diet.
• good health - there is no complete weakness, dizziness and nausea, which are characteristic of other types of diet.
• flower appearance, there is 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 diet in combination with physical activity, all their organs and systems must be exercised.

Disadvantages and contraindications of a protein diet

When deciding whether to restructure your diet according to the principles of a protein diet, remember - there are no ideal diets! Every diet comes with some restrictions or exceptions, which means that the load on your body will inevitably increase. For this reason, one can not help but talk about the disadvantages of following 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 leaching of calcium from the bone tissue, which makes the bones very fragile).
2. Prolonged restriction of carbohydrate intake can adversely affect overall performance.
3. The nervous system is also attacked, responding to the lack of sufficient 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. Protein food leaves behind a large amount of "breakdown products", which leads to an increased load on the kidneys (for their excretion).

Protein diet menu

The protein diet menu should be based on various principles that guarantee the achievement of the necessary results (for example, weight loss by 10 kg):

1. Protein makes up at least 60% of the total diet.
2. Refusal of continuous snacks, therefore, protein products with a large 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, boiling or steaming.
5. For a better nutritional balance, some vegetables and fruits can be added to the diet.

The 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)
Varieties of low fat fish (not more than 4% fat)	Pink salmon, cop, cod, navaga, perch, perch, grill
Fermented milk and dairy products not more than 3-5% fat	Kefir, yogurt, cottage cheese, hard cheese
Cereals	Rice, oatmeal, buckwheat
Bread	Wholemeal only
Vegetables	All "green" vegetables, as well as any other 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 tea and herbal tea, sweet coffee
Butter	Olive, flaxseed, sunflower - in strictly limited quantities
Mushrooms	Boiled
Eggs
Legumes

Among the products that are prohibited for use, there are many basics:

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

Great! Regardless of the protein diet options you plan to use (short-term or long-term), remember that diet meals can not be more than once every 6 months.

Choice of 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, in the intervals between meals, the use of non-sugary herbal teas is allowed.

• Breakfast - 1 boiled chicken egg, cooked in any form (sharp, poached, etc. ), can be replaced with quail eggs, taking into account the value of calories.
• 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 you come out of a short protein diet, follow the principle of gradual, so as not to harm your health, add foods and increase their amount gradually, over a period of 1-2 weeks. Start by adding cereals and fruits, then add dairy and sour milk products (pay attention to the fat content of the 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 short-term), the body experiences an acute deficiency of vitamins and minerals. To minimize the potential negative effects of these restrictions, about a week before your diet, start taking vitamin complexes designed for long-term use (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 spiritual stress that may come during this period. Quit dieting (or change it over time) if:

• you have recently suffered from a medical illness.
• you are experiencing a period of severe physical, mental or emotional stress.
• you are over 50 years old.
• you have problems with your liver and / or kidneys, as well as your 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 categorically impossible during pregnancy and lactation.

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