Hello everyone! Today I will tell you how to lose up to 3 kg in 10 days without feeling hungry and without intense training. We were taught that results can only come through hard work. However, there is a protein diet for weight loss, and with it you can actually lose weight in almost no time, of course with a number of conditions. Below, you'll learn how to fit into those skinny jeans you never bought.
Looking ahead - protein dietnot suitable as a solid base, you can practice it from 7 to 14 days several times a year.
What we will talk about in this post:
- what is a protein diet
- when can it be used and for whom,
- its advantages and disadvantages (we will definitely look at the contraindications),
- permitted and prohibited products,
- approximate food for several days,
- reviews from those who have tested the system themselves.
What causes protein weight loss?
What have you heard about the protein diet? Many people often confuse it with keto nutrition. However, there is a small but fundamental difference between these weight loss options. Take a look at the diagram.
- Macronutrient ratio on keto: B - 20%, F - 75%, U - 5%;
- The ratio of macronutrients on a protein diet: B - 70%, F - 5%, U - 25%;
The high-fat diet (keto) involves eating large amounts of food that is rich in fat. If it is fish, then it is the fattest; if it's meat, it's definitely not lean. And most importantly, there should be no other elements. Carbohydrates, even complex ones, are forbidden; they can only be obtained from vegetables, herbs and a few other products.
Losing weight on protein foods, on the contrary, prohibits eating too much fatty food and allows a small amount of "long-term" carbohydrates for breakfast or lunch. In addition, you are allowed to eat unsweetened dairy products and fermented milk ingredients.
This means that you practically do not limit yourself in food, you do not experience hunger and at the same time you lose volume and weight. The most important thing is to maintain your calorie intake, protein foods are very filling, you may simply not be getting the calories you need, this will slow down the weight loss process. It can be calculated using the calorie table. There are a lot of them on the internet. Print and hang on your fridge for easy counting, or use the free app. The daily norm for weight loss with a less active lifestyle is 1200-1500 kcal.
The optimal number of meals per day: five to six times in small portions. Coffee, tea without sugar and water are allowed. Muscle mass does not suffer and remains in place, and with physical activity it can even grow.
The advantage of this diet is that due to the lack of fast carbohydrates:
- first, excess moisture is removed,
- and secondly, reserves are used from the sides, hips and abdomen.
Therefore, you lose weight quite quickly and see results immediately. This technique is also called "drying". Athletes actively use it before important competitions.
Protein foods for weight loss: list
Let's find out what qualifies as protein products. Many people may have different ideas about them.
Here's what you should buy during your diet:
- chicken breast and turkey,
- ham without starch and sugar from the same birds,
- veal, beef, rabbit,
- low-fat cheeses (cheese, feta, tofu),
- low-fat and unsweetened dairy products,
- cottage cheese up to 9%,
- creme fraiche up to 15%,
- fish (it is better to take not too fatty), shellfish,
- mushrooms,
- vegetable oils,
- lentils,
- egg,
- whey protein (optional, but as a snack - a savior for the lazy).
You should also include on your shopping list:
- green vegetables and fruits (avoid excessively sweet fruits and limit yourself to 1-2 pieces per day),
- from cereals, flat oatmeal, buckwheat, brown rice (however in moderate amounts),
- green.
Avoid frying as. . . it destroys amino acids. It is best to stew, bake or boil the ingredients.
Here is a list of what should be excluded from the diet:
- sweets (anything containing sugar),
- honey,
- buns and white bread,
- soda and alcohol,
- semi-finished products, including sausages and frankfurters (although they have the ideal composition),
- canned food,
- pasta,
- cereals with a high glycemic index (white rice),
- sauces,
- spicy food
- fast food and street food.
Let me remind you that this list of restrictions is only for 7-14 days. Then you can introduce the ingredients gradually.
Ideally, you should eat what is prepared at home, and not in a cafe, and you will be happy on the scale and in the fitting room.
Protein norm per day
Under normal conditions, without physical activity, a person needs 0. 66-0. 8 g of protein perkg weight (WHO). For weight loss on a protein diet, this norm is doubled. If you follow a protein diet, the norm is from 1. 3 to 1. 6 g. per 1 kg of weight.
The calculation does not take into account your current body weight, but your desired one.
How not to harm with excess protein?
But it is important to clarify: A protein diet is not a healthy diet. In the sense that it is not balanced in relation to BJU and is suitable for time-limited use. The most optimal is a week, a maximum of 14 days. If it is longer, you can harm your body and get a whole range of problems instead of a flat stomach. I will dwell further on this point.
By the way, for people who do not get enough protein in their daily diet, it can be useful to switch to a similar diet - eating habits should be restructured.
Amino acids in foods of animal and vegetable origin are important for immunity, especially in the cold season. Residents of coastal countries get sick less because they regularly eat fatty fish from the sea.
Without protein, it is also impossible to maintain youthful skin. Laxity, lethargy, peeling, early wrinkles – these are among other symptoms of a lack of meat and sour milk in your daily menu.
It is especially important for women to get all the micronutrients. Their deficiency leads to inflammatory processes in the female reproductive system, difficulties with conception, dizziness, etc.
Pleasant side effects of this diet are decreased appetite and weight loss. Tested for myself - after a good steak, you won't want to eat soon. And you completely forget sweets.
Once I took a course of fish oil and noticed that I began to crave sweets and cookies less. However, you should not rush to get ready for the supermarket. Let's find out, is this menu for you?
To whom and how much?
Despite the apparent PP-ness of the diet, it has a number of limitations.
- First, it is not balanced. Carbohydrates and fat will sink. Add here the lack of vitamins and minerals.
Therefore, it is not recommended to abuse this menu. One week, maximum 14 days. This is a critical period, after which the body will understand that it is missing something and will start to rebel. But we don't want that. Ideally, you should take additional vitamins for seven to fourteen days. Of course by agreement with your doctor.
- Secondly, the load on the kidneys is significant, which means that they are working to the limit. It shouldn't be like that.
- Third, the recommended break between diets is at least 3 months and preferably six months. This means that such an express remedy cannot be used against the New Year's freezer, and not after 8 March either. Only two to four times a year, wisely, with the right shopping list and well-thought-out recipes.
Who is suitable and not suitable for protein weight loss?
If your health is in order, you are not allergic to amino acids or certain ingredients from the menu, and you want to lose up to 5 kilos, then you can safely switch to a protein diet.
However, as always, I strongly advise you to consult with a doctor or registered dietitian before experimenting on yourself.
Here is a list of contraindications, under which you should not eat a lot of protein for dinner, lunch and breakfast:
- pregnancy and breastfeeding,
- kidney problems,
- diabetes,
- chronic diseases,
- anemia,
- diseases of the female reproductive system,
- liver problems,
- gastrointestinal diseases.
Children and young people should not switch to only meat and dairy products either. Their growing bodies require large amounts of carbohydrate fuel.
Advantages of the system
Let's outline all the benefits of the system:
- A relatively safe weight loss technique. This is not a mono-diet with its sharp blow to the immune system and not a ruthless detox. In reasonable amounts and with a healthy approach, nothing bad will happen,
- a real working weight loss system. According to my friends, they really lost kilos without much effort,
- ideal diet at home. No complicated recipes or dishes. Very simple, understandable food sold in any supermarket,
- I don't want sweets at all and my appetite decreases. It is true! I checked it on myself. Sometimes the need for dinner disappeared altogether,
- you can arrange fasting days even on vacation or when traveling (of course, if you have strong willpower),
- easy to prepare dishes.
What about the shortcomings?
Disadvantages of protein nutrition
Don't rush to buy the chicken and the egg before reading the following points:
- relatively small list of foods. There are options to choose from, but a number of known ingredients are still banned. For example, the same potatoes,
- At first there may be weakness and nervousness due to a lack of carbohydrates. Even true sugar withdrawals happen. If you have a sweet tooth, be patient for a few days and it will get easier,
- problems with defecation. Constipation can occur due to a lack of fiber. You can solve the problem by taking vegetable oils in their raw form, drinking at least one and a half liters of water and including vegetable salads in the menu,
- that smells of ammonia from the mouth. This happens when there is more protein in the body than normal. Only drinking plenty of fluids will help a little here,
- You have to leave the diet carefully. Many "nutritionists" write that the weight goes away and does not return. Yes, it is true, but provided that you gradually and correctly switch to a normal diet. Gradually include small portions of complex carbohydrates and only then gradually add sweets and starchy foods,
- if you are in treatment or do not want to give up alcohol, you should not even start,
- you should eat small portions 4-6 times. This point is not a clear minus. But when there is a shortage of time, it can be difficult to find an opportunity to have a snack more than once at work,
- you need to think through the menu so that it is not boring and at least somehow balanced.
Whether or not this weight loss option is right for you is up to you. Please read these points carefully and consider your options and needs. If such weight loss is not suitable for you, there are many options for how to reduce volume without harming your health.
Protein diet for weight loss: menu for several days
I offer 3 meal options. You can swap and combine dishes at your discretion. Add something of your own. I have deliberately not planned it for the week, because there are many alternatives. You will see for yourself.
Option 1
Breakfast
- Two boiled eggs
- 30 grams of cheese
- Vegetable salad with a teaspoon of oil
- Coffee
Snack
After a few hours, you can have a snack of natural yogurt or 5% cottage cheese with a handful of your favorite nuts, topped with a spoonful of sour cream.
Dinner
- Fish steak tilapia or catfish with a small portion of brown rice (about a handful) and cucumber.
- Spinach or mushroom soup.
Dinner
For dinner, you make a stew with vegetables (no potatoes) and chicken. A few hours before bedtime - kefir.
Remember to drink several glasses of water between meals.
Option 2
Breakfast
- 2 wholegrain toasts, spread with cream cheese, top with avocado and a piece of lightly salted fish.
- 1 boiled egg, 30 grams of hard cheese.
- Coffee is the perfect start to the day.
Snack
A handful of nuts and vegetables cut into strips.
Dinner
- Soup is a good first course for lunch. Any version of it without potatoes or rice.
- Baked chicken fillet in spices under a cheese cover.
- A serving of broccoli or cauliflower.
Dinner
- Stewed chicken breast, 3 tablespoons of buckwheat, cucumber salad with tomato, herbs and onion. Season with a teaspoon of oil.
- If desired, before bedtime - a portion of whey protein in milk 3. 2% or kefir.
Option 3
Breakfast
- Omelet with vegetables and pieces of stewed turkey.
- Buckwheat bread with feta.
- Coffee or tea.
Snack
Kefir with a little unsweetened fruit. I sometimes blend the ingredients in a blender and get a rich smoothie.
Dinner
For lunch, you make a now fashionable dish: mix some cooked grain (rice or lentils) in a plate, add chopped lightly salted fish, your favorite vegetables, avocado, an egg in a bag, the runny yolk will serve as a sauce. The result is a nutritious dish that lasts until the evening.
Dinner
- Soup made from chicken thighs and green vegetables (broccoli, spinach, celery, onion, cabbage, zucchini).
- Salad of cucumber and canned tuna in its own juice.
As you can see, you need the simplest recipes and quick meals.
What are people saying?
The girls I know said they resorted to a protein diet when they needed to lose a few pounds quickly. According to them, such weight loss was one of the most gentle in life. There is no need to strictly limit your food intake, on the contrary, you had to force yourself to eat regularly.
Here is what my friend says:
"I was on a protein diet for 7 days and lost 3 kg. Without effort and hunger. The first two days I really wanted sausages and sweets. It was strange to drink tea without sugar. But on the third daysomehow easier. On the plus side, I weaned myself off drinking sweet hot drinks. "